OLD SCHOOL GYM BLOG

Gut Check Workout Week 23

Gut Check Workout Week 23

Monday:
A. Dead Lift 5 x 5
B. Circuit: 5 rounds
    Front Squat - 5 reps
    Med Ball Thruster Throws - 10 reps
    Med Ball Slams
    Treadmill - walk 10% incline 3mph - 2 minutes
C. Circuit: 3 rounds
     Hamstring Bridge - 5 reps each side
     Glute Bridge - 10 reps w/3 second hold at the top
     Bike - 2 minutes
D. 6 minute Plank - switch positions when necessary

Tuesday:
A. Superset: 7 sets
    DB Chest Press 2 x 10, 5 x 5
    T-Bar Row 2 x 10, 5 x 5
B. Circuit: 5 rounds
    Close Grip Barbell Bench Press - 5 reps
    Wide Grip Lat Pull Downs - 5 reps
    Wide Grip Bench Press - 8 reps
    Underhand Lat Pull Downs - 8 reps
    Bike or Airdyne - 3 minutes (sprint last 15 seconds of each minute)                             C. Bike - 12 minutes - repeat cycle: 1 minute light, 1 minute medium, 1 minute heavy resistance

Wednesday:
A. Warm up: jog 3 minutes, stretch
B. 1 mile Run max effort
C. 10 minutes lunges
D. Core Circuit: 3 rounds
     Barbell Rollout or Ab Wheel - 12 reps
     Stability Alternates - 10 reps each side
     Hip dips - 10 reps each side on bench
     Barbell Crunches - 20 reps
     1 minute rest

Thursday:
A. Warm Up: Shoulder mobility, stretch
B. DB Shoulder Iso- Press
    10/10, 8/8, 5/5, 5/5, 5/5, 3/3
C. Circuit: 5 rounds
     Shoulder Flys - 10
     Jump Rope - 1 minute
     Front Raises - 10
     Jump Rope - 1 minute
     Rear Delt Flys - 10
     Jump Rope - 1 minute
     Barbell Shrugs - 10
     Jump Rope - 1 minute

Friday:
A. Jog/stretch
B. Squat - 10, 5, 5, 5, 3, 3, 3
C. Superset: 3 sets
     Split Squats 4/4
     Jump Lunges 5/5
     Bike 2 minutes
D. Core Circuit: 3 rounds*
     Walk outs - 20
     Treadmill Speed Walk - 15% incline, 1 minute
     Pikes - 20
     Treadmill Speed Walk - 15% incline, 1 minute
     Ab Wheel - 20
     Treadmill Speed Walk - 15% incline, 1 minute
        *decrease core reps by 5 each round

Saturday:
A. Circuit: 6 Rounds
    Underhand Chin Ups - max reps
    Dips - max reps
    Barbell Curls- 5
    DB Skullcrushers - 5
    DB Curls w/ 1/4 rep at the top - 10
    Tricep Push Downs - 10
    Jog 1/4 mile

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