Gutcheck Workout Week 13
A. Warm Up: 10 minutes Airdyne or Bike
B. Superset: 5 sets
Deadlift - 5 reps
Wide Pull Ups - 5 reps, super slow w/3 second hang between each
C. Superset: 4 sets
Front Squat - 1 Heavy rep w/3 second pause at the bottom
Weighted Pull Ups - 8 reps
Supermans - 10 reps w/plates
D. 1-arm DB Rows 5 x 3 each side
*Pause for a 3 count at the top of each rep
E. Superset: 5 sets
Barbell Curls - 5 reps
F. Superset: 3 sets
Plate Lay Outs - 10
Barbell Rollouts - 10
Stability Alternates - 10 each side
Tuesday:
A. Warm Up: Stretch, 10 Med Ball Slams, 10 Medicine Ball Chest Pass
B. DB Chest Press 1 x 10, 2 x 5, 3 x 3
*on the sets of 3, pause at the bottom of each rep for 1 second
C. Superset: 3 sets
Close Grip Bench - 3 pause reps
Weighted Dips - 10
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 Power Clean: 5, 5, 3, 2, 1, 1
C. Superset: 3 sets
Standing Iso-DB Press - 5 each side
Iso- Fly - 5 each side
Regular flys - 10
D. Barbell Shrugs - 20, 15, 10, 5, 5, 25
E. Farmers Walk: 5 x 100ft
*Jump Rope 1 minute 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
500m Row
*rest 3 minutes between each round
B. Ring Lay Outs - 100 total
Friday:
A. Warm Up: bike, stretch
B. Squat 2 x 3 warm up sets
5 x 1 (heavy singles)
*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: 15 minutes
Saturday:
A. Superset: 3 rounds
5 DB Chest Press
5 T-Bar Row
5 DB Curl & Press
*after completing 3 rounds of the superset, run 1 mile max effort
B. Superset: 3 rounds
8 DB Chest Press
8 T-Bar Row
8 DB Curl & Press
*after completing 3 rounds of the superset, run 1 mile max effort
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