OLD SCHOOL GYM BLOG

Gutcheck Workout Week 12

Gutcheck Workout Week 12

Monday
A. Warm Up: 10 minutes Airdyne or Bike

B. Deadlift 5, 3, 3, 3, 1, 1, 1
C. Superset: 4 sets
     Front Squat - 3 reps w/3 second pause at the bottom
     Weighted Pull Ups - 5 reps
     Supermans - 10 reps w/plates
D. 1-arm DB Rows 5 x 5 each side
*Pause for a 3 count at the top of each rep
E. Superset: 5 sets
     L-Sit Rope Climb or 10 Chinups
     Barbell Curl - 5 reps
     Hammer Curl - 8 reps
F. Superset: 3 sets
     Barbell Rollouts - 15
     Reverse Hyper - 15

Tuesday
A. Warm Up: Stretch, 10 Med Ball Slams, 10 Medicine Ball Chest Pass
B. DB Chest Press 2 x 10, 5 x 5
*on the sets of 5, pause at the bottom of each rep for 1 second
C. Superset: 3 sets
     Weighted Dips - 10
     Medicine Ball Push Ups - 15
D. Superset: 3 sets:
     DB Skull Crushers - 5
     Overhead DB Tricep extensions - 5
     Tricep Press Downs - 12
E. Plank - 6 minutes

Wednesday
A. warm Up: 10 minutes Jump Rope, Stretch
B. Barbell Clean & Press: 5, 5, 3, 2, 1, 1
C. Superset: 3 sets
     Serrano Press - 8 reps
     Bent Over Fly - 8 reps
     Iron Crosses - 8 reps
     DB Shrugs - 12 reps
D. Farmers Walk: 5 x 100ft
*Jump Rope 2 minutes between each set

Thursday
A. Circuit: 4 rounds
     Wide Grip Pull Ups - max reps
     Dips - Max Reps
     Underhand Chin Ups - max reps
     Push Ups - max reps
     1/4 mile sprint
B. Core Circuit: 2 rounds
     Pikes - 20
     Chinese Push Ups - 10
     Hip Dips - 10 each side
     Reverse Hyper Extension - 20

Friday
A. Warm Up: bike, stretch
B. Squat 2 x 5 warm up sets
     3,3,2,1,1,1
*w/ 3 second pause at the bottom
C. Split Squats 5 x 3 each leg
D. Hamstring Bridge - 3 x 5 each side, 3 second hold at top
E. Bodyweight Lunge: 10 minutes

Saturday
A. Circuit: 3 rounds
     1 mile run
     20 Tire Flips or Barbell Power Clean
     20 KB Hip Swings
     200ft Walk with DBs overhead

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