GutCheck Workout 24

December 25, 2016

Monday

***Complete 5 rounds of the “Arms” circuit with one of the Leg exercises between each round.  Make sure to cycle thru the leg exercises in the correct listed order.

-Arms

Barbell Curls - 5

Underhand Chin Ups - Max Reps

DB Skull Crushers - 5

Dips - Max Reps

DB Curls - 10

Diamond Push Ups - Max Reps

-Legs

50 of one of the following:

Box Jumps, Lunges, Pistol Squats (25 each leg), Split Squats, Squats

Tuesday

  1. Split Squats

10 each leg (no weight)

5/5, 4/4, 3/3, 2/2

  1. DB Lunge - 8/8, 5/5, 3/3
  2. Superset: 4 sets

DB Step Ups - 5 each leg

Pistol Squats - 5 each leg 5/5/5 tempo (5 seconds down, 5 seconds at the bottom, 5 seconds up)

  1. Superset: 3 sets

Single Leg Glute Bridge - 5 each leg, 3 second pause at the top

Single leg hamstring bridge - 5 each leg, 3 second pause at the top

  1. Partner Hamstring Iso-Curls - 3 x 8
  2. Stability alternates - 50 total each side

Wednesday

  1. Barbell Curls - Misdirection method - 8,5,5,3
  2. Superset: 5 sets

   DB Curls - 5 each side

   Kneeling concentration Curls - 8 with a 1 second squeeze at the top

  1. Superset: 3 sets

   Hammer Curls - 3

   Incline DB Curls - 5 each arm

   Band or Cable curls - 25

  1. Warm Up: Push ups, 100 total
  2. Superset: 5 sets

   Overhead Tricep DB Extension - 5

   Iso-Kick Backs - 5 each side

   Tricep Press Down - 12

  1. The Skull crusher Gauntlet

   Drop set: 5/10/20/40 x 2 rounds

Thursday

Power Hour

10 minutes each:

Run

Stair master

Jump Rope

Rower

Incline Walk 15%

Shadowbox

Friday

Total Body GVT

Superset: 10 rounds

   Back Squat - 10 reps

   Incline Barbell - 10 reps

   T-Bar Row - 10 reps

Saturday

The "Get Peeled"

      15 PullUps

      20 Push Ups

      10 Chin Ups

      15 narrow Push Ups

      1/4 mile Run

         x 6 rounds


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Size Chart
 Size Chest Length
S 36" 28"
M 40" 29"
L 44" 30"
XL 48" 31"
XXL 52" 32"

 

This size chart pertains specifically to t-shirts and hoodies.

Please note that sizes are approximate. Chest is measured just below the arms and length is measured from the high point of the collar to the bottom of the hem.