Gutcheck Workout Week 3
Monday
A. Warm Up 1 mile RunB. Superset: 5 sets
DB Iso-Chest Press - 4 each side + 4 regular reps
Iso- Rows - 5 each side + 5 regular reps
C. Circuit: 5 rounds
T-Bar Row - Narrow, standing - 8 reps
Close Grip Bench Press - 8 reps
Seated Row - 8 reps
Plyo Push Ups - Max Reps
D. Core Circuit: 3 rounds
Chinese Push Ups - 10
Walk Outs - 10
Plank - 1 minute
Side Plank - 30 seconds each side
Tuesday
A. Warm up: 10 minutes bike/Stretch
B. Deadlift: 8 sets of 3 reps
C. Walking Lunges: 10 minutes
D. Circuit: 1 minute rest between stations:
Farmers Walk - Max Distance in 5 minutes
Med Ball Thruster Throws - Max Reps in 5 minutes
Med Ball Slams - Max Reps in 5 minutes
Wednesday
A. Warm Up: 10 minutes Jump Rope
B. Standing DB Shoulder Press 20, 15, 10, 8, 5, 5, 5
C. Superset: 5 rounds
Serrano Press - 8 each side
Iso-Fly - 8 each side
Bent Over Flys - 8
D. Barbell Shrugs: 5x12, 1x50 burn out set
E. 6 minute Plank: 2 minutes front, 1 min. each side, 1 min. front, 30 sec. each side
Thursday
A. Wide Pull Ups: 100 total
B. Superset: 5 sets
Wide Lat Pull Downs: 8
Underhand Lat Pull Downs 8
C. Superset: 6 rounds
Dips - max reps
Rope Climb
Bodyweight Skull Crushers - max Reps
Ring Rows - Max Reps
D. 2000m Row or 2 mile Run
Friday
A. Warm Up: Bike/Stretch
B. Serrano Pause Squats: 6 sets of 3 reps
C. Bulgarian Split Squats 5 x 4 each leg, 2 second pause at bottom of each rep
D. Superset:
Bodyweight Hamstring Curls: 5
Hamstring Bridge - 5 reps each leg
E. Sled or Prowler: 3 sets of 200ft
Saturday
A. Warm Up: Jump Rope - 10 minutes
B. Core circuit: 100 each (do sets until 100 is reached then move to next exercise)
***During any rest Jump Rope for 30-45 seconds***
Barbell Roll Outs
Hip Dips on bench (each side)
Push up Planks - Warrior Twist - each side w/ Dumbbells
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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