-
Week 5
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
315x8
315x8
335x5
335x5
Neutral grip Pull-downs (cable)
170x8
170x8
170x8
Face-pulls (rope)
80x8
80x8
80x8
Meadows Rows (Landmine) +
80x8
80x8
80x8
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-routine and 60 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (Barbell)
180x8
180x8
195x5
195x5
One Arm OHP (Landmine) +
95x8
95x8
95x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Bradford Presses (Barbell) +
140x8
140x8
140x8
Spider Curls (Dumbbells)
40x8
40x8
40x8
One Arm Triceps push-down (cable)
50x8
50x8
50x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile run and 30 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 7 (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 +
220x8
220x8
220x8
Lat Pulldowns w/Neutral Grip Super Lat Bar
190x8
190x8
190x8
Upright Rows (EZ bar) +
180x8
180x8
180x8
Seal Rows (Dumbbells)
80x10
80x10
80x10
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), Chrondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 2 (Chest/Shoulders)
Pre-Workout: None
Bench Press (Barbell)
255x8
255x8
270x5
270x5
Incline Bench Press (Swiss Bar-Wide Grip) +
200x8
200x8
200x8
Incline Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
50x10
50x10
50x10
Standing Curls (Dumbbells)
55x8
55x8
55x8
One arm triceps extension (Dumbbells)
40x10
40x10
40x10
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), and a Multi-vitamin
-
Week 6
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
60 minute walk
Weighted Pull-ups
BW+25 x10
BW+25 x10
BW+25 x10
Seated Cable Rows w/Neutral Grip Super Lat Bar
210x8
210x8
210x8
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
275x8
275x8
295x5
295x5
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
320x8
320x8
340x5
340x5
Neutral grip Pull-downs (cable) +
170x8
170x8
170x8
Face-pulls (rope)
80x8
80x8
80x8
Meadows Rows (Landmine) +
85x8
85x8
85x8
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-routine and 30 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (Barbell) +
180x8
180x8
195x5
195x5
One Arm OHP (Landmine) +
100x8
100x8
100x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Bradford Presses (Barbell) +
145x8
145x8
145x8
Spider Curls (Dumbbells)
40x8
40x8
40x8
One Arm Triceps push-down (cable)
50x8
50x8
50x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 60 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 7 (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 7
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
225x8
225x8
225x8
Lat Pulldowns w/Neutral Grip Super Lat Bar
200x8
200x8
200x8
Upright Rows (EZ bar)
185x8
185x8
185x8
Seal Rows (Dumbbells)
80x10
80x10
80x10
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), Chrondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 2 (Chest/Shoulders)
Pre-Workout: None
Bench Press (Barbell)
255x8
255x8
270x5
270x5
Incline Bench Press (Swiss Bar-Wide Grip)
205x8
205x8
205x8
Incline Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
50x10
50x10
50x10
Standing Curls (Dumbbells)
55x8
55x8
55x8
One arm triceps extension (Dumbbells)
40x10
40x10
40x10
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), and a Multi-vitamin
-
Week 7
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
30 minute run
Weighted Pull-ups
BW+25 x10
BW+25 x10
BW+25 x10
Seated Cable Rows w/Neutral Grip Super Lat Bar
210x8
210x8
210x8
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats +
275x8
275x8
295x5
295x5
Hex Bar Shrugs +
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar +
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 30 minute run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
325x8
325x8
345x5
345x5
Neutral grip Pull-downs (cable)
175x8
175x8
175x8
Face-pulls (rope)
80x8
80x8
80x8
Meadows Rows (Landmine)
90x8
90x8
90x8
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-routine and 40 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (Barbell)
185x8
185x8
200x5
200x5
One Arm OHP (Landmine)
105x8
105x8
105x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Bradford Presses (Barbell) +
150x8
150x8
150x8
Spider Curls (Dumbbells)
40x8
40x8
40x8
One Arm Triceps push-down (cable)
40x10
40x10
40x10
Post-workout: None
Time of workout: 1 hour
Additional cardio: 60 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: My son did this workout with me. Video of my first set of Military Press.
[youtube]X00-63Pdwt0[/youtube]
-
Week 7
Day 7 (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 8
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
225x8
225x8
225x8
Lat Pulldowns w/Neutral Grip Super Lat Bar
210x8
210x8
210x8
Upright Rows (EZ bar)
185x8
185x8
185x8
Seal Rows (Dumbbells)
80x10
80x10
80x10
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), Chrondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 2 (Chest/Shoulders)
Pre-Workout: None
Bench Press (Barbell)
255x8
255x8
270x5
270x5
Incline Bench Press (Swiss Bar-Wide Grip)
205x8
205x8
205x8
Incline Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
50x10
50x10
50x10
Standing Curls (Dumbbells)
55x8
55x8
55x8
One arm triceps extension (Dumbbells)
40x10
40x10
40x10
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), and a Multi-vitamin
Note: Great workout.
-
Week 8
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
60 minute walk
Weighted Pull-ups
BW+25 x10
BW+25 x10
BW+25 x10
Seated Cable Rows w/Neutral Grip Super Lat Bar
210x8
210x8
210x8
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
280x8
280x8
300x5
300x5
Hex Bar Shrugs
355x15
355x15
355x15
Single Arm Shrugs - Hex Bar
150x15
150x15
150x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
330x8
330x8
350x5
350x5
Neutral grip Pull-downs (cable)
175x8
175x8
175x8
Face-pulls (rope)
80x8
80x8
80x8
Meadows Rows (Landmine)
90x8
90x8
90x8
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-routine and 40 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: For whatever reason, this is always my hardest/best workout of the week.
-
Week 8
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (Barbell)
185x8
185x8
200x5
200x5
One Arm OHP (Landmine)
105x8
105x8
105x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Bradford Presses (Barbell)
155x8
155x8
155x8
Spider Curls (Dumbbells)
40x8
40x8
40x8
One Arm Triceps push-down (cable)
40x10
40x10
40x10
Post-workout: None
Time of workout: 1 hour
Additional cardio: 60 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 7 (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 9
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
240x5
240x5
240x5
Lat Pulldowns w/Neutral Grip Super Lat Bar
230x5
230x5
230x5
Upright Rows (EZ bar) +
200x5
200x5
200x5
Seal Rows (Dumbbells) +
90x6
90x6
90x6
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), Chrondroitin (275mg), and a Multi-vitamin
-
Week 9
Day 2 (Chest/Shoulders)
Pre-Workout: None
Bench Press (Barbell)
275x5
275x5
290x3
290x3
Incline Bench Press (Swiss Bar-Wide Grip) +
220x5
220x5
220x5
Incline Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
55x8
55x8
55x8
Standing Curls (Dumbbells)
60x6
60x6
60x6
One arm triceps extension (Dumbbells)
45x8
45x8
45x8
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), and a Multi-vitamin
-
Week 9
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
60 minute walk
Weighted Pull-ups
BW+25 x10
BW+25 x10
BW+25 x10
Seated Cable Rows w/Neutral Grip Super Lat Bar
230x8
230x8
230x8
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 9
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
300x5
300x5
320x3
320x3
Hex Bar Shrugs
365x15
365x15
365x15
Single Arm Shrugs - Hex Bar
155x15
155x15
155x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 9
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
355x5
355x5
375x3
375x3
Neutral grip Pull-downs (cable) +
190x5
190x5
190x5
Face-pulls (rope)
100x5
100x5
100x5
Meadows Rows (Landmine) +
105x5
105x5
105x5
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-routine and 30 minute run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 9
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (Barbell)
195x5
195x5
210x3
210x3
One Arm OHP (Landmine)
125x5
125x5
125x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Bradford Presses (Barbell)
170x6
170x6
170x6
Spider Curls (Dumbbells)
45x6
45x6
45x6
Laying Triceps pullovers (Dumbbells) +
35x10
35x10
35x10
Post-workout: None
Time of workout: 1 hour
Additional cardio: 30 minute walk and 3 mile run
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
