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Week 8
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
220x8
220x8
220x8
Landmine Rows with neutral v-grip +
205x8
205x8
205x8
Upright Cable Rows
125x8
125x8
125x8
Seal Rows (Dumbbells)
100x8
100x8
100x8
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 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
235x8
235x8
250x5
250x5
Bench Press (Swiss Bar-wide Grip)
230x8
230x8
230x8
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
55x8
55x8
55x8
Dumbbell Curls
55x8
55x8
55x8
Triceps Cable Extension (Rope)
80x8
80x8
80x8
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 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Reverse-grip Lat Pull-downs w/Super Lat Bar
180x8
180x8
180x8
Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 8
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats
285x8
285x8
305x5
305x5
Hex Bar Shrugs
365x15
365x15
365x15
Angled Cable Upright Row
100x15
100x15
100x15
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), Zinc (50mg), and a Multi-vitamin
Week 8
Day 5 (Back/Abs)
Pre-Workout: Smoothie
Hex Bar Dead lifts
330x8
330x8
350x5
350x5
Seated Cable Pull-downs (V-Grip)
190x8
190x8
190x8
Seated Reverse-Grip Cable Rows w/Lat-bar
235x8
235x8
235x8
Landmine Rows
100x8
100x8
100x8
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-rope routine and 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 8
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
180x8
180x8
195x5
195x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Y-T-W-L's
Lightweight Resistance Bands
Cable Curls from a Squatting position
90x8
90x8
90x8
Kneeling Cable Triceps Push-downs (Rope)
80x8
80x8
80x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 30 minute 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 (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), Zinc (50mg), and a Multi-vitamin
Week 9
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
235x5
235x5
235x5
Landmine Rows with neutral v-grip
220x5
220x5
220x5
Upright Cable Rows
140x5
140x5
140x5
Seal Rows (Dumbbells)
100x8
100x8
100x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 45 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 9
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
255x5
255x5
270x3
270x3
Bench Press (Swiss Bar-wide Grip) +
245x5
245x5
245x5
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
55x8
55x8
55x8
Dumbbell Curls
55x8
55x8
55x8
Triceps Cable Extension (Rope)
80x8
80x8
80x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 9
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Reverse-grip Lat Pull-downs w/Super Lat Bar
180x8
180x8
180x8
Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 9
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats
310x5
310x5
330x3
330x3
Hex Bar Shrugs
365x15
365x15
365x15
Angled Cable Upright Row +
100x15
100x15
100x15
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), Zinc (50mg), and a Multi-vitamin
Week 9
Day 5 (Back/Abs)
Pre-Workout: Smoothie
Hex Bar Dead lifts
355x5
355x5
375x3
375x3
Seated Cable Pull-downs (V-Grip)
210x5
210x5
210x5
Seated Reverse-Grip Cable Rows w/Lat-bar
255x5
255x5
255x5
Landmine Rows
120x5
120x5
120x5
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-rope routine and 1 hour 45 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 9
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
195x5
195x5
210x3
210x3
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Y-T-W-L's
Lightweight Resistance Bands
Cable Curls from a Squatting position
90x8
90x8
90x8
Kneeling Cable Triceps Push-downs (Rope) +
80x8
80x8
80x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 30 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Usually pretty wiped out by this last lift of the week, but felt strong for this one.
Week 9
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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 10
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
235x5
235x5
235x5
Landmine Rows with neutral v-grip +
220x5
220x5
220x5
Upright Cable Rows
140x5
140x5
140x5
Seal Rows (Dumbbells)
100x8
100x8
100x8
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 10
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
255x5
255x5
270x3
270x3
Bench Press (Swiss Bar-wide Grip)
250x5
250x5
250x5
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
55x8
55x8
55x8
Dumbbell Curls
55x8
55x8
55x8
Triceps Cable Extension (Rope)
80x8
80x8
80x8
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 10
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Reverse-grip Lat Pull-downs w/Super Lat Bar
180x8
180x8
180x8
Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 10
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats +
310x5
310x5
330x3
330x3
Hex Bar Shrugs
365x15
365x15
365x15
Angled Cable Upright Row
105x15
105x15
105x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour 15 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 10
Day 5 (Back/Abs)
Pre-Workout: Smoothie
Hex Bar Dead lifts +
355x5
355x5
375x3
375x3
Seated Cable Pull-downs (V-Grip)
210x5
210x5
210x5
Seated Reverse-Grip Cable Rows w/Lat-bar +
255x5
255x5
255x5
Landmine Rows
120x5
120x5
120x5
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-rope routine and 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 10
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
195x5
195x5
210x3
210x3
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Y-T-W-L's
Lightweight Resistance Bands
Cable Curls from a Squatting position
90x8
90x8
90x8
Kneeling Cable Triceps Push-downs (Rope)
85x8
85x8
85x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 30 walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 10
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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 11
Day 1 (Back/abs)
Pre-Workout: Coffee, Egg sandwich
Landmine Rows with Lat-Blaster attachment
240x5
240x5
240x5
Landmine Rows with neutral v-grip
225x5
225x5
225x5
Upright Cable Rows
140x5
140x5
140x5
Seal Rows (Dumbbells) +
100x8
100x8
100x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 11
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
255x5
255x5
270x3
270x3
Bench Press (Swiss Bar-wide Grip)
250x5
250x5
250x5
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
55x8
55x8
55x8
Dumbbell Curls
55x8
55x8
55x8
Triceps Cable Extension (Rope)
80x8
80x8
80x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 15 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 11
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour 30 minute walk
Y-T-W-L's with light weight bands
Reverse-grip Lat Pull-downs w/Super Lat Bar
180x8
180x8
180x8
Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 11
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats
315x5
315x5
335x3
335x3
Hex Bar Shrugs
365x15
365x15
365x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour 20 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 11
Day 5 (Back/Abs)
Pre-Workout: Smoothie
Hex Bar Dead lifts +
360x5
360x5
380x3
380x3
Seated Cable Pull-downs (V-Grip)
210x5
210x5
210x5
Seated Reverse-Grip Cable Rows w/Lat-bar +
260x5
260x5
260x5
Landmine Rows +
120x5
120x5
120x5
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-rope routine and 1 hour 30 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 11
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
200x5
200x5
215x3
215x3
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Y-T-W-L's
Lightweight Resistance Bands
Cable Curls from a Squatting position
90x8
90x8
90x8
Kneeling Cable Triceps Push-downs (Rope)
85x8
85x8
85x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 2 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 11
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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Week 12
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
240x5
240x5
240x5
Landmine Rows with neutral v-grip
225x5
225x5
225x5
Upright Cable Rows
140x5
140x5
140x5
Seal Rows (Dumbbells)
105x8
105x8
105x8
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 12
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
255x5
255x5
270x3
270x3
Bench Press (Swiss Bar-wide Grip)
250x5
250x5
250x5
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
55x8
55x8
55x8
Dumbbell Curls
55x8
55x8
55x8
Triceps Cable Extension (Rope)
80x8
80x8
80x8
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