#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 Twelve

Day Fifty-Five, June 1, 2020

BICEPS

Training Style:  Burnout

Required Equipment: 1 pair of Dumbbells

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

  • DB 21s: 2 sets x 7/7/7 reps

  • Hammer DB Curl Burnouts: 1 set x 50 reps

  • DB Curls Burnouts: 1 set x 50 reps


Day Fifty- Six, June 2, 2020

TRICEPS

Training Style:  Burnout

Required Equipment:  One Set of Dumbbells

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

  • One Arm Overhead DB Extensions: 2 sets x 10-15 reps per set

  • Two Arm Overhead DB Extensions (2 DBs): 2 sets x 12-15 reps per set

  • Reverse Grip Two Arm Overhead DB Extension Burnout (1 DB): 1 set x 50 reps

Day Fifty-Seven, June 3, 2020

DELTS

Training Style:  Burnout, Isolation

Required Equipment: 1 Pair of Dumbbells

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

  • One Arm DB Side Lateral Raises: 2 sets x 15 reps per arm

  • Superset: Bent DB Rear Lateral Raises w/ DB Front Raises: 2 sets each x 12 reps per

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

Day Fifty-Eight, June 4, 2020

ABS

Training Style:  Burnout, Superset

Required Equipment: Bodyweight, 1 Dumbbell, Bench or Chair

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

  • Floor Crunches: 2 sets x 20 reps

  • Lying Leg Raises: 2 sets x 10 reps

  • Dropset Seated Leg Raises: 1 set w/ DB x 15 reps drop to 15 reps w/o weights

Day Fifty-Nine, June 5, 2020

Big Friday Chest

Training Style:  Burnout, Superset

Required Equipment: Bodyweight, 1 pair of Dumbbells, Bench

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

  • Superset: DB Flyes w/ DB Presses, 2 sets each x 15 reps per

  • DB Pullovers for Chest: 2 sets x 15 reps

  • Standard Pushups Burnout Set: 1 set x 50 reps