OLD SCHOOL GYM BLOG

Gutcheck Workout Week 2

Gutcheck Workout Week 2

Monday
A. Warm Up 1 mile Run
B. Superset: 5 sets
     DB Iso-Chest Press - 6 each side
     Iso- Rows - 8 each side
C. Circuit: 5 rounds
     T-Bar Row - Wide - 6 reps
     Close Grip Bench Press - 6 reps
     Seated Row - 10 reps
     Narrow Med Ball Push Ups - Max Reps
D. Core Circuit: 2 rounds
     Chinese Push Ups - 10
     Ring Lay Outs - 10
     Plank - 1 minute
     Side Plank - 45 seconds each side

Tuesday
A. Warm up: 10 minutes bike/Stretch
B. Deadlift: 5, 3, 3, 3, 2, 1
C. Deadlift: 10 heavy sets of 1 rep, one rep every 90 seconds
D. Circuit: 3 rounds
     Farmers Walk 200ft
     Med Ball Thruster Throws - 8
     Med Ball Slams - 8

Wednesday
A. Warm Up: 5 minutes Jump Rope
B. Standing DB Shoulder Press 10, 8, 5, 5, 5, 5
C. Superset: 5 rounds
     Serrano Press - 8 each side
     Iso-Fly - 8 each side
     Bent Over Flys - 8
     D. DB Shrugs: 10 x 10
     Run the rack starting at the heaviest weight possible, all 10 sets with no rest
E. 6 minute Plank: switch to side planks when necessary

Thursday
A. Wide Pull Ups: 100 total
B. Wide Lat Pull Downs: 5 x 8
C. Superset: 6 rounds
     Dips - max reps
     Under hand Chin Ups - max reps
     Bodyweight Skull Crushers - max Reps
D. 2000m Row or 2 mile Run

Friday
A. Warm Up: Bike/Stretch
B. Front Squat: 1x10, 5x5
C. Bulgarian Split Squats 4 x 4 each leg, 1 set of max reps bodyweight after last set
D. Bodyweight Hamstring Curls: 3x5
E. Sled or Prowler: 3 sets of 200ft

Saturday
A. Warm Up: Jump Rope - 20 minutes
B. Core circuit: 100 each (do sets until 100 is reached then move to next exercise
     Barbell Roll Outs
     Hip Dips on bench (each side)
     Push up Planks - Warrior Twist - each side w/ DBS
     Swiss Ball Low Back Hyper Extension
     Pikes
     Plank Roll Ups
     Swiss Ball Neck Plank 30 seconds (10 sets)
C. Jump Rope 10 minutes

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