OLD SCHOOL GYM BLOG

GutCheck Workout 24

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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