Gutcheck Workout Week 8

A. Warm Up: Stretch, Jump Rope
B. Superset: 5 rounds
     Deadlift - 3
     Rack Pull Deadlifts - 5 (set bar at knee height)
     Wide Pull Ups - 12
C. Superset: 5 rounds
     Wide T-Bar Row - 5
     Seated Row - 10
D. Superset: 3 Rounds:
     1 arm DB rows 5 each side
     Iso-DB Rows 5 each side
E. Superset: 5 rounds
     Barbell Curls 5 (heavy)
     Hammer Curls 5
F. 6 minute Plank

Tuesday:
Warm Up: Run 2 miles
A. DB Chest Press 3 x 5, 2 x 3, 1 x 1, 1x10
*move up in weight each set, then after the heavy set of 1, immediately do a set of 10 with a lighter weight
B. Superset: 3 sets
     Close Grip Bench Press - 3-5 reps
     Wide Grip Bench Press - 3-5 reps
C. Superset: 4 sets
     DB Skull Crushers 5
     Kick Backs 10
     Tricep cable press downs - 20
D.Core Circuit: 2 rounds
     Chinese Push Ups - 10
     Walk Outs - 10
     Stability Alternates - 10 each side
     Hip Dips - 10 each side

Wednesday:
A. Warm Up: Airdyne 10 minutes
B. Hang Cleans - 5 x 3
C. Standing DB Iso- Shoulder Press 4 x 8 each side
D. Superset: 3 sets
     Iron Crosses - 8
     Shoulder flys - 8
     Bent over shoulder fly 8
E. Barbell Shrugs 25, 20, 15, 10, 10, 10, 5
F. Superset: 2 rounds
     Farmers Walk 200 feet
     Plate Raises - 20
     Farmers Walk 200 feet
     Plate Passes - 20 each direction

Thursday:
A. Stretch/Jog
B. Superset: 4 rounds
     1/2 mile treadmill run/jog
     Pull Ups - 20
     Dips - 20
     Push Ups -20
     Ab Wheel - 10
C. Neck Bridges on Swiss Ball 3 x max time/30 sec rest between
D. Superset: 3 sets
     Grip Curls -10 reps each side
     Reverse Barbell Curls - 10

Friday:
A. Serrano Pause Squats - 4 x 3
B. Superset: 5 sets
     Split Squats - 4 each leg
     Hamstring Bridges - 5 reps each side, 5 second pause at the top
C. Sled Drag - 3 sets of 200ft
D. Superset: 2 sets
     Reverse Hyper - 20 reps
     Barbell Rollouts: 15 reps

Saturday:
A. Active Stretch, Jump Rope
B. Circuit: 5 rounds
     Wide Pull Ups - 20
     Narrow Push Ups 20
     Under hand Chin ups 20
     Push Up Walk Ups 20
     Stability Alternates 20 (each side)
     Hip Dips on bench 20 (each side)
     Airdyne or Rower - 3 minutes