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Week 10
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with neutral v-grip
235x5
235x5
235x5
Lat Pull-downs
200x5
200x5
200x5
Seated Cable Rows w/neutral grip Super Lat-bar +
235x5
235x5
235x5
Squeeze Press (Dumbbells)
60x12
60x12
60x12
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
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Week 10
Day 2 (Chest/Shoulders)
Pre-Workout: None
Bench Press (Barbell) +
270x5
270x5
285x3
285x3
Incline Bench Press (Swiss Bar) +
215x5
215x5
215x5
Butterflies (Dumbbells)
60x8
60x8
60x8
Bradford Presses +
180x5
180x5
180x5
Hammer Curls (Dumbbells)
50x10
50x10
50x10
Triceps Pulldown w/14" bar
100x8
100x8
100x8
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
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Week 10
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band
Standing Single Arm Cable Rows
70x8
70x8
70x8
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
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Week 10
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
305x5
305x5
325x3
325x3
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 10
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
365x5
365x5
385x3
385x3
Seated Pull-downs (neutral v-grip)
195x5
195x5
195x5
Meadows Rows w/Landmine +
110x5
110x5
110x5
Lateral Raises (Dumbbells)
45x6
45x6
45x6
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 10
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Overhead Press (Barbell)
195x5
195x5
210x3
210x3
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Arnold Presses
60x6
60x6
60x6
Standing Dumbbell Curls
60x6
60x6
60x6
Single Arm Triceps Extension (cable)
60x5
60x5
60x5
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 10
Day 7 (Cardio)
Pre-Workout: None
4.5 mile treadmill walk
Post-workout: None
Time of workout: 75 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
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Week 11
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with neutral v-grip
235x5
235x5
235x5
Lat Pull-downs
200x5
200x5
200x5
Seated Cable Rows w/neutral grip Super Lat-bar +
240x5
240x5
240x5
Squeeze Press (Dumbbells)
60x12
60x12
60x12
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
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Week 11
Day 2 (Chest/Shoulders)
Pre-Workout: None
Bench Press (Barbell) +
270x5
270x5
285x3
285x3
Incline Bench Press (Swiss Bar)
220x5
220x5
220x5
Butterflies (Dumbbells)
60x8
60x8
60x8
Bradford Presses
185x5
185x5
185x5
Hammer Curls (Dumbbells)
55x10
55x10
55x10
Triceps Pulldown w/14" bar
100x8
100x8
100x8
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 11
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band
Standing Single Arm Cable Rows
70x8
70x8
70x8
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: None
Back Squats +
305x5
305x5
325x3
325x3
Hex Bar Shrugs +
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 11
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
365x5
365x5
385x3
385x3
Seated Pull-downs (neutral v-grip) +
200x5
200x5
200x5
Meadows Rows w/Landmine +
115x5
115x5
115x5
Lateral Raises (Dumbbells)
45x6
45x6
45x6
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 11
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Overhead Press (Barbell) +
195x5
195x5
210x3
210x3
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Arnold Presses
60x6
60x6
60x6
Standing Dumbbell Curls
60x6
60x6
60x6
Single Arm Triceps Extension (cable)
60x5
60x5
60x5
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 11
Day 7 (Cardio)
Pre-Workout: None
4.5 mile treadmill walk
Post-workout: None
Time of workout: 75 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
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Week 12
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with neutral v-grip
235x5
235x5
235x5
Lat Pull-downs
200x5
200x5
200x5
Seated Cable Rows w/neutral grip Super Lat-bar
24x5
245x5
245x5
Squeeze Press (Dumbbells)
60x12
60x12
60x12
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
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Week 12
Day 2 (Chest/Shoulders)
Pre-Workout: None
Bench Press (Barbell)
275x5
275x5
290x3
290x3
Incline Bench Press (Swiss Bar)
220x5
220x5
220x5
Butterflies (Dumbbells)
60x8
60x8
60x8
Bradford Presses
185x5
185x5
185x5
Hammer Curls (Dumbbells)
55x10
55x10
55x10
Triceps Pulldown w/14" bar
100x8
100x8
100x8
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
Note: Haven't benched that heavy in a long time. Felt good.
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Week 12
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band
Standing Single Arm Cable Rows
70x8
70x8
70x8
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
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Week 12
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
310x5
310x5
330x3
330x3
Hex Bar Shrugs
355x15
355x15
355x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 12
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
370x5
370x5
390x3
390x3
Seated Pull-downs (neutral v-grip)
210x5
210x5
210x5
Meadows Rows w/Landmine
120x5
120x5
120x5
Lateral Raises (Dumbbells)
45x6
45x6
45x6
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 12
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Overhead Press (Barbell)
200x5
200x5
215x3
215x3
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Arnold Presses
60x6
60x6
60x6
Standing Dumbbell Curls
60x6
60x6
60x6
Single Arm Triceps Extension (cable)
60x5
60x5
60x5
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 12
Day 7 (Cardio)
Pre-Workout: None
4.5 mile treadmill walk
Post-workout: None
Time of workout: 75 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
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On deload this week. Just some cardio and light lifting.
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Kicking off a fresh new 12 week workout program after a 1 week deload:
Week 1
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
175x12
175x12
175x12
Upright Rows - EZ Bar +
120x12
120x12
120x12
Seal Rows (Dumbbells) +
60x12
60x12
60x12
Face-pulls (Rope) +
70x12
700x12
70x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 2.5 mile walk on treadmill
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 1
Day 2 (Chest/Shoulders)
Pre-Workout: Egg Sandwich
Incline Bench Press (Barbell)
200x12
200x12
215x8
215x8
Bench Press (Swiss Bar)
215x12
215x12
215x12
Incline Butterflies (Dumbbells)
50x12
50x12
50x12
Front Raises (Dumbbells)
35x12
35x12
35x12
Cable Curls from squatting position
75x10
75x10
75x10
Triceps Pulldown w/14" bar
85x12
85x12
85x12
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 1
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Standing Single Arm Cable Rows
70x8
70x8
70x8
Trunk Rotators with 45 pound plate
3 set of 50
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 1
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
235x12
235x12
255x8
255x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
135x15
135x15
135x15
Crunches
40x3
40x3
40x3
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 1
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
285x12
285x12
305x8
305x8
Seated Pull-downs (Super Lat bar) +
150x12
150x12
150x12
Landmine Rows
90x12
90x12
90x12
Leg Raises +
BWx10
BWx10
BWx10
Cable crunches
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 1
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (Dumbells)
70x12
70x12
70x12
Weighted Triceps Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Presses +
60x12
60x12
60x12
Standing Dumbbell Curls
45x8
45x8
45x8
Cable Triceps Extension (Rope) +
70x12
70x12
70x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 1
Day 7 (Cardio)
Pre-Workout: None
4.5 mile treadmill walk
Post-workout: None
Time of workout: 75 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 2
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
185x12
185x12
185x12
Upright Rows - EZ Bar +
125x12
125x12
125x12
Seal Rows (Dumbbells) +
65x12
65x12
65x12
Face-pulls (Rope)
75x12
75x12
75x12
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
