#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 Eleven

Day Fifty-One, May 26, 2020

BICEPS

Training Style:  Burnout, Isolation

Required Equipment: Wall/Bench or Chair, 1 pair of Dumbbells

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

  • Unilateral Wall Curls: 2 sets x 12 reps

  • DB Concentration Curls: 2 sets x 15 reps

  • DB Curls Burnout: 1 set x 50 reps


Day Fifty- Two, May 27, 2020

DELTS

Training Style:  Superset, 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 Fifty-Three, May 28, 2020

ABS

Training Style:  Superset, Burnout

Required Equipment: Bodyweight, 1 Dumbbell, Bench or Chair

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

  • Dropset Seated Leg Raises: 2 sets each x 15 reps w/ DB dropped to 15 reps with bodyweight

  • Floor Crunches (Elbows to Knees): 3 sets x 20 reps

Day Fifty- Four, May 29, 2020

Big Friday Chest

Training Style:  Burnout, Static Hold

Required Equipment:  Bodyweight, One Set of Dumbbells

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

  • Standard Pushups: 2 sets x 20 reps

  • Floor Presses: 2 sets x 25 reps

  • Pause Pushups: 1 set to failure

WEEK TWELVE