Gutcheck Workout Week 7

A. Warm Up: Stretch, Jump Rope
B. Superset: 5 rounds
     Deadlift - 3
     Rack Pull Deadlifts - 5 (set bar at knee height)
     Wide Pull Ups - 12
C. Superset: 5 rounds
     T-Bar Row - 5
     Lat Pull Downs - 8
     Seated Row - 10
D. 1 arm DB rows 5 x 5 each side, w/ 1/4 rep at the top
E. Superset: 3 rounds
     Barbell Curls 3 (heavy)
     Hammer Curls 6
     DB Curls 12
F. 6 minute Plank

Tuesday:
A. Warm Up: Run 2 miles
B. DB Chest Press 4 x 5
C. DB Iso-Chest Press 3 x 5 each side
D. Superset: 3 sets
     Close Grip Bench Press - 3-5 reps
     Wide Grip Bench Press - 3-5 reps
E. Superset: 4 sets
     DB Skull Crushers 8
     Bodyweight Skull Crushers Max Reps
     Tricep cable press downs - 20
F. L-Sit Leg or knee Raises: 50 total

Wednesday:
A. Warm Up: Airdyne 10 minutes
B. Standing DB Iso- Shoulder Press 4 x 8 each side
C. Superset: 3 sets
     Iron Crosses - 60 seconds
     Shoulder flys - 45 seconds
     Bent over shoulder fly - 30 seconds
D. Barbell Shrugs 10 x 10
E. Superset: 2 rounds
     Farmers Walk 200 feet
     Plate Raises - 20
     Farmers Walk 200 feet
     Plate Passes - 20 each direction

Thursday:
A. Stretch/Jog
B. Superset: 4 rounds
     1/2 mile treadmill run/jog
     Muscle Ups - 5 (rings or bar)
     Med Ball Push Ups - 20
     Ring Rows - 20
     Plank - 1 minute
C. Neck Bridges on Swiss Ball 3 x max time/30 sec rest between
D. Superset: 3 sets
     DB Wrist Curls -10 reps each side
     Reverse Barbell Curls - 10

Friday:
A. Front Squat - 5 x 5
B. Superset: 5 sets
     Split Squats - 4 each leg
     Hamstring Bridges - 5 reps each side, 5 second pause at the top
C. Walking Lunges (bodyweight) - 20 minutes
D. Superset: 2 sets
     Reverse Hyper - 20 reps
     Barbell Rollouts: 15 reps

Saturday:
A. Active Stretch/5 Rope Climbs
B. Circuit: 5 rounds
     Wide Pull Ups - 20
     Narrow Push Ups 20
     Under hand Chin ups 20
     Push Up Walk Ups 20
     Stability Alternates 20 (each side)
     Hip Dips on bench 20 (each side)
     Airdyne - 3 minutes