#TheGCodeWay: The Half-Hour of Power

In leading the way, we will be crafting daily, simple home workouts that you can follow along with–to help either supplement your regular training, or to, at the very least, fall into a routine you can follow and look forward to, from home.

Basic daily challenges and themed low-tech workouts, you can utilize to keep the blood flowing and to hold yourself accountable. We may be social-distancing, but we can continue to narrow the space between ourselves and our goals, and to build tighter bonds with our #GCodeFam the world over, as we all grind through it, together.

As you have already found if you’ve spent time on #TheProgram the past two years, we will provide regularly updated workouts, along with some extra “juice” to keep you focused, on point, and your head on straight. Plus more fun and informational extras, intended to further our day one commitment to “edutainment”. We will do our best to bring words and ideas to life, as well, utilizing the miraculous power of social media to engage directly with our fam.

These are the cards we were dealt. Let’s play them smart and stack some chips.

#TheGCodeWay Week Ten

Day Forty-Six, May 18, 2020

“MONDAY GUNDAY” BICEPS

Training Style:  Superset, Burnout

Required Equipment:  One Set of Dumbbells

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Hammer DB Curl Medley: 2 sets each x 15 reps per set

  • DB Reverse Curls: 2 sets x 12 reps

  • Dumbbell Curl Burnout: 1 set x 50 reps


Day Forty-Seven, May 19, 2020

TRICEPS

Training Style:  Supersets, Burnout

Required Equipment:  One Set of Dumbbells

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Superset: DB Skullcrushers w/ DB CGBP, 2 sets x 12-15 reps per set

  • Superset: One Arm Overhead DB Extensions w/ DB Kickbacks: 2 sets x 12-15 reps per set

  • Two Arm Overhead DB Extension Burnout: 1 set x 50 reps

Day Forty-Eight, May 20, 2020

CALVES

Training Style:  Superset, Burnout

Required Equipment:  One Set of Dumbbells, Bodyweight, Step

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Superset: Standing DB Calf Raises, Right Leg/Left Leg/Both, 2 sets x 10/10/15 reps per set

  • Bodyweight Donkey Calf Raises: 2 sets x 25 reps per set

Day Forty-Nine, May 21, 2020

BACK

Training Style:  Superset, Burnout

Required Equipment:  One Set of Dumbbells

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Superset: Arnold Presses w/ Front DB Raises, 2 sets x 10 reps each

  • Superset: Rear Delt DB Raises w/ DB Upright Rows, 2 sets x 12 reps each

  • DB Side Lateral Raise Burnout: 1 set x 50 reps

Day Fifty, May 22, 2020

Big Friday Chest

Training Style:  Superset, Burnout

Required Equipment:  Bodyweight, One Set of Dumbbells

Suggested Supps:  One scoop RISE Relentless Aminos, one scoop VICE Ambitious Pre-Workout

  • Superset: Flat Dumbbell Flyes w/ Flat DB Press: 2 sets each x 12-15 reps per set

  • DB Floor Presses: 2 sets x 25 reps

  • Standard Pushups Burnout: 1 set to failure