-
Week 1
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Nutri-Bullet Smoothie (Banana, frozen fruit, walnuts, oats, PB Fit powder, almond milk)
Standing Log Press (Swiss Bar)
145x12
145x12
160x8
160x8
Standing One-armed Landmine Presses +
90x12
90x12
90x12
Decline Flies with Crunch (Dumbbells)
40x10
40x10
40x10
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
60x8
60x8
60x8
Overhead Rope-Extension
70x10
70x10
70x10
Reverse Grip Press Down (Cable)
60x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 1
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio.
-
Week 2
Day 1 (Back/abs)
Pre-Workout: Coffee, bacon, eggs
Landmine Rows with Lat-Blaster attachment
210x12
210x12
210x12
T-bar Rows +
170x12
170x12
170x12
Upright Rows (Cable)
110x12
110x12
110x12
Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
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Week 2
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Coffee, Oatmeal
Flat Bench Press (Barbell)
225x12
225x12
240x8
240x8
Reverse-Grip Bench Press (Barbell) +
175x12
175x12
175x12
Standing OHP (Dumbbells) +
65x10
65x10
65x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Standing Curls (EZ Bar)
105x10
105x10
105x10
Concentration Curls (Dumbbells)
40x10
40x10
40x10
Single Arm Triceps Extension (Cable) +
30x12
30x12
30x12
Crush-Grip Bench Press (Dumbbells) +
55x12
55x12
55x12
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 3 (Legs/Traps)
Pre-Workout: Nutri-Bullet Smoothie (Banana, frozen fruit, walnuts, oats, PB Fit powder, almond milk)
Back Squats
240x12
240x12
260x8
260x8
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 4 (Back/Abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
285x12
285x12
305x8
305x8
Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Renegade Rows (Dumbbells)
25x8
25x8
25x8
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Nutri-Bullet Smoothie (Banana, frozen fruit, walnuts, oats, PB Fit powder, almond milk)
Standing Log Press (Swiss Bar)
150x12
150x12
165x8
165x8
Standing One-armed Landmine Presses +
95x12
95x12
95x12
Decline Flies with Crunch (Dumbbells)
40x10
40x10
40x10
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
60x8
60x8
60x8
Overhead Rope-Extension
70x10
70x10
70x10
Reverse Grip Press Down (Cable) +
70x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio.
-
Week 3
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
210x12
210x12
210x12
T-bar Rows +
175x12
175x12
175x12
Upright Rows (Cable)
110x12
110x12
110x12
Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Flat Bench Press (Barbell)
225x12
225x12
240x8
240x8
Reverse-Grip Bench Press (Barbell) +
180x12
180x12
180x12
Standing OHP (Dumbbells) +
65x10
65x10
65x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Standing Curls (EZ Bar)
105x10
105x10
105x10
Concentration Curls (Dumbbells)
40x10
40x10
40x10
Single Arm Triceps Extension (Cable)
40x12
40x12
40x12
Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
240x12
240x12
260x8
260x8
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 4 (Back/Abs)
Pre-Workout: Nutri-Bullet Smoothie (Banana, frozen fruit, walnuts, oats, PB Fit powder, almond milk)
Snatch-grip Deads (barbell)
285x12
285x12
305x8
305x8
Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Renegade Rows (Dumbbells)
30x8
30x8
30x8
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour and 5 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: I can tell I am leaning out (3 weeks into diet) cuz those deads were way tougher than last week. Losing strength, which unfortunately comes with the territory.
-
Week 3
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Banana
Standing Log Press (Swiss Bar)
155x12
155x12
170x8
170x8
Standing One-armed Landmine Presses
100x12
100x12
100x12
Decline Flies with Crunch (Dumbbells)
40x10
40x10
40x10
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
60x8
60x8
60x8
Overhead Rope-Extension
70x10
70x10
70x10
Reverse Grip Press Down (Cable) +
75x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio.
-
Week 4
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
210x12
210x12
210x12
T-bar Rows
180x12
180x12
180x12
Upright Rows (Cable)
110x12
110x12
110x12
Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Flat Bench Press (Barbell)
230x12
230x12
245x8
245x8
Reverse-Grip Bench Press (Barbell) +
185x12
185x12
185x12
Standing OHP (Dumbbells) +
70x10
70x10
70x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Standing Curls (EZ Bar)
105x10
105x10
105x10
Concentration Curls (Dumbbells)
40x10
40x10
40x10
Single Arm Triceps Extension (Cable)
40x12
40x12
40x12
Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Tremendous workout. My 15 year old son did this whole workout with me and I was able to push myself with higher weight cuz I actually had a spotter. :D
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Week 4
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
245x12
245x12
265x8
265x8
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Peanut Butter Chocolate flavor)
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 4 (Back/Abs)
Pre-Workout: Nutri-Bullet Smoothie (Banana, frozen fruit, walnuts, oats, PB Fit powder, almond milk)
Snatch-grip Deads (barbell)
285x12
285x12
305x8
305x8
Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Renegade Rows (Dumbbells)
30x8
30x8
30x8
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Banana
Standing Log Press (Swiss Bar)
155x12
155x12
170x8
170x8
Standing One-armed Landmine Presses
100x12
100x12
100x12
Decline Flies with Crunch (Dumbbells)
40x10
40x10
40x10
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
60x8
60x8
60x8
Overhead Rope-Extension
70x10
70x10
70x10
Reverse Grip Press Down (Cable) +
80x10
80x10
80x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio.
-
Week 5
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
230x8
230x8
230x8
T-bar Rows +
195x8
195x8
195x8
Upright Rows (Cable) +
120x8
120x8
120x8
Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Eggs, sausage, toast, coffee.
Flat Bench Press (Barbell)
250x8
250x8
265x5
265x5
Reverse-Grip Bench Press (Barbell) +
205x8
205x8
205x8
Standing OHP (Dumbbells)
75x10
75x10
75x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Standing Curls (EZ Bar)
115x10
115x10
115x10
Concentration Curls (Dumbbells)
45x10
45x10
45x10
Single Arm Triceps Extension (Cable)
40x12
40x12
40x12
Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: My 15 year old son did this whole workout with me once again. Love that he doesn't want to just sit around while off of school. Make himself better.
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[QUOTE=ajdahlheimer;1597745521]Week 12
Military Press (barbell)
205x5
205x5
220x3
220x3
[/QUOTE]
Stopping in to check that out! With that volume, I'm sure you haven't lost anything on a single. I don't think I'll even get 205 x 1 strict (jerk, possibility).
Now, lower the 220 on your shoulders and squat, just kidding, I called you out in the home thread for squats without a rack, only joking.
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Week 5
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
270x8
270x8
290x5
290x5
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 4 (Back/Abs)
Pre-Workout: None
Snatch-grip Deads (barbell) +
310x8
310x8
330x5
330x5
Seated Cable Pulldowns (12" Bar)
160x10
160x10
160x10
Single Side-Delt Raises (Cable)
20x10
20x10
20x10
Seal Rows (Dumbbells)
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Log Press (Swiss Bar)
175x8
175x8
190x5
190x5
Standing One-armed Landmine Presses
115x8
115x8
115x8
Decline Flies with Crunch (Dumbbells)
45x10
45x10
45x10
Chest Dips
BWx25
BWx25
BWx25
Chin-ups
BWx10
BWx10
BWx10
Lying Cable Curls
60x8
60x8
60x8
Overhead Rope-Extension
70x10
70x10
70x10
Reverse Grip Press Down (Cable) +
85x10
85x10
85x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
It's my off day, but decided to lift with my son and just do the weight amounts he does. An hour later and I am totally blown up. That boy is strong!
-
Week 5
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted Cardio.
-
Week 6
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
230x8
230x8
230x8
T-bar Rows
200x8
200x8
200x8
Upright Rows (Cable)
125x8
125x8
125x8
Pull-ups (Wide-Grip)
BWx12
BWx12
BWx12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Eggs, bacon, toast, coffee.
Flat Bench Press (Barbell)
250x8
250x8
265x5
265x5
Reverse-Grip Bench Press (Barbell) +
210x8
210x8
210x8
Standing OHP (Dumbbells)
75x10
75x10
75x10
Front Raises (Swiss Bar)
75x10
75x10
75x10
Standing Curls (EZ Bar)
115x10
115x10
115x10
Concentration Curls (Dumbbells)
45x10
45x10
45x10
Single Arm Triceps Extension (Cable)
40x12
40x12
40x12
Crush-Grip Bench Press (Dumbbells)
60x12
60x12
60x12
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
