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Week 4
Day 7
Pre-Workout: None
3 mile outdoor run
Post-workout: None
Time of workout: 32 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 5
Day 1
Pre-Workout: C4 Superbrain Energy Drink
Landmine Rows with Lat-Blaster attachment +
230x8
230x8
230x8
Seated Cable Rows with Super Lat Bar +
175x8
175x8
175x8
Single Arm Landmine Rows
100x8
100x8
100x8
Seal Rows +
80x8
80x8
80x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 5
Day 2
Pre-Workout: None
Flat Bench Press +
235x8
235x8
250x5
250x5
Incline Bench Press +
200x8
200x8
200x8
Decline Dumbbell Flies
55x8
55x8
55x8
Flat Bench Press Swiss Bar (medium grip) +
175x8
175x8
175x8
Weighted Dips
BW+20x20
BW+20x20
BW+20x20
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 5
Day 3
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Bodyweight+45x30
Bodyweight+45x30
Bodyweight+45x30
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 5
Day 4
Pre-Workout: None
Back Squat +
265x8
265x8
285x5
285x5
Rack Pulls +
350x8
350x8
350x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Hex Bar Shrugs
140x15
140x15
140x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 5
Day 5
Pre-Workout: None
Standing Overhead Press (Barbell)
175x8
175x8
190x5
190x5
Front Raises
50x8
50x8
50x8
Bent Over Side Laterals
40x8
40x8
40x8
Standing Side Laterals
55x8
55x8
55x8
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip rope routine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 5
Day 6
Pre-Workout: None
Dumbbell Curls
50x8
50x8
50x8
Cable Curls
105x8
105x8
105x8
Weighted Pull-ups (Neutral Grip)
BW+20x10
BW+20x10
BW+20x10
Rope Press-Downs
90x8
90x8
90x8
Behind the Neck Triceps Extensions (Cable)
70x8
70x8
70x8
Triceps Kickbacks (Dumbbells) +
35x8
35x8
35x8
Trunk Rotators
3 sets of 50 with 45 pound plate
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 5
Day 7
Pre-Workout: None
3.4 mile outdoor run
Post-workout: None
Time of workout: 35 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 6
Day 1
Pre-Workout: C4 Superbrain Energy Drink
Landmine Rows with Lat-Blaster attachment +
235x8
235x8
235x8
Seated Cable Rows with Super Lat Bar
180x8
180x8
180x8
Single Arm Landmine Rows +
100x8
100x8
100x8
Seal Rows +
85x8
85x8
85x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 6
Day 2
Pre-Workout: None
Flat Bench Press
240x8
240x8
255x5
255x5
Incline Bench Press +
205x8
205x8
205x8
Decline Dumbbell Flies
55x8
55x8
55x8
Flat Bench Press Swiss Bar (medium grip)
180x8
180x8
180x8
Weighted Dips
BW+20x15
BW+20x15
BW+20x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 6
Day 3
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Bodyweight+45x30
Bodyweight+45x30
Bodyweight+45x30
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 6
Day 4
Pre-Workout: None
Back Squat
270x8
270x8
290x5
290x5
Rack Pulls +
355x8
355x8
355x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Hex Bar Shrugs
145x15
145x15
145x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Great workout.
Week 6
Day 5
Pre-Workout: None
Standing Overhead Press (Barbell)
175x8
175x8
190x5
190x5
Front Raises +
50x8
50x8
50x8
Bent Over Side Laterals +
40x8
40x8
40x8
Standing Side Laterals
55x8
55x8
55x8
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 6
Day 6
Pre-Workout: None
Dumbbell Curls +
50x8
50x8
50x8
Cable Curls +
105x8
105x8
105x8
Weighted Pull-ups (Neutral Grip)
BW+20x10
BW+20x10
BW+20x10
Rope Press-Downs
90x8
90x8
90x8
Behind the Neck Triceps Extensions (Cable)
70x8
70x8
70x8
Triceps Kickbacks (Dumbbells)
40x8
40x8
40x8
Trunk Rotators
3 sets of 50 with 45 pound plate
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 6
Day 7
Pre-Workout: None
3.4 mile outdoor run
Post-workout: None
Time of workout: 35 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 7
Day 1
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
240x8
240x8
240x8
Seated Cable Rows with Super Lat Bar +
180x8
180x8
180x8
Single Arm Landmine Rows +
105x8
105x8
105x8
Seal Rows
90x8
90x8
90x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 7
Day 2
Pre-Workout: None
Flat Bench Press +
240x8
240x8
255x5
255x5
Incline Bench Press +
210x8
210x8
210x8
Decline Dumbbell Flies
55x8
55x8
55x8
Flat Bench Press Swiss Bar (medium grip)
180x8
180x8
180x8
Weighted Dips
BW+20x15
BW+20x15
BW+20x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 7
Day 3
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Bodyweight+45x30
Bodyweight+45x30
Bodyweight+45x30
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 7
Day 4
Pre-Workout: None
Back Squat +
270x8
270x8
290x5
290x5
Rack Pulls
360x8
360x8
360x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Hex Bar Shrugs
145x15
145x15
145x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 7
Day 5
Pre-Workout: None
Standing Overhead Press (Barbell)
175x8
175x8
190x5
190x5
Front Raises
50x8
50x8
50x8
Bent Over Side Laterals
45x8
45x8
45x8
Standing Side Laterals
55x8
55x8
55x8
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 7
Day 6
Pre-Workout: None
Dumbbell Curls
55x8
55x8
55x8
Cable Curls +
110x8
110x8
110x8
Weighted Pull-ups (Neutral Grip)
BW+20x10
BW+20x10
BW+20x10
Rope Press-Downs
90x8
90x8
90x8
Behind the Neck Triceps Extensions (Cable)
70x8
70x8
70x8
Triceps Kickbacks (Dumbbells)
40x8
40x8
40x8
Trunk Rotators
3 sets of 50 with 45 pound plate
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 7
Day 7
Pre-Workout: None
5 mile treadmill walk w/weighted vest
Post-workout: None
Time of workout: 80 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 8
Day 1
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
240x8
240x8
240x8
Seated Cable Rows with Super Lat Bar
185x8
185x8
185x8
Single Arm Landmine Rows
110x8
110x8
110x8
Seal Rows
90x8
90x8
90x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 8
Day 2
Pre-Workout: None
Flat Bench Press
245x8
245x8
260x5
260x5
Incline Bench Press
215x8
215x8
215x8
Decline Dumbbell Flies
55x8
55x8
55x8
Flat Bench Press Swiss Bar (medium grip)
180x8
180x8
180x8
Weighted Dips
BW+20x15
BW+20x15
BW+20x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 8
Day 3
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Bodyweight+45x30
Bodyweight+45x30
Bodyweight+45x30
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 8
Day 4
Pre-Workout: None
Back Squat
275x8
275x8
295x5
295x5
Rack Pulls
365x8
365x8
365x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Hex Bar Shrugs
145x15
145x15
145x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 8
Day 5
Pre-Workout: None
Standing Overhead Press (Barbell)
175x8
175x8
190x5
190x5
Front Raises
50x8
50x8
50x8
Bent Over Side Laterals
45x8
45x8
45x8
Standing Side Laterals
55x8
55x8
55x8
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 8
Day 6
Pre-Workout: None
Dumbbell Curls
55x8
55x8
55x8
Cable Curls w/10" bar
90x8
90x8
90x8
Weighted Pull-ups (Neutral Grip)
BW+20x10
BW+20x10
BW+20x10
Rope Press-Downs
90x8
90x8
90x8
Behind the Neck Triceps Extensions (Cable)
70x8
70x8
70x8
Triceps Kickbacks (Dumbbells)
40x8
40x8
40x8
Trunk Rotators
3 sets of 50 with 45 pound plate
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 8
Day 7
Pre-Workout: None
5 mile treadmill walk w/weighted vest
Post-workout: None
Time of workout: 80 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 9
Day 1
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
255x5
255x5
255x5
Seated Cable Rows with Super Lat Bar
200x5
200x5
200x5
Single Arm Landmine Rows
125x5
125x5
125x5
Seal Rows
95x8
95x8
95x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin