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Week 3
Day 4
Pre-Workout: None
Back Squats +
235x12
235x12
255x8
255x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 3
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
285x12
285x12
305x8
305x8
Seated Cable Pull-downs (Super Lat-bar)
145x12
145x12
145x12
Seated Cable Rows w/V-Grip +
205x12
205x12
205x12
Meadows Rows w/Landmine
80x12
80x12
80x12
Cable crunches
3 sets of 25 with 95 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), and a Multi-vitamin
Week 3
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: smoothie
Standing OHP (Swiss Bar) +
140x12
140x12
155x8
155x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
40x12
40x12
40x12
Y-T-W-L's
Lightweight Resistance Bands
Spider Curls (Dumbbells)
40x12
40x12
40x12
Single arm overhead triceps extension (Dumbbells)
40x12
40x12
40x12
Hammer Curls (Dumbbells)
60x8
60x8
60x8
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), and a Multi-vitamin
Week 3
Day 7 (Cardio)
Pre-Workout: None
3.5 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), and a Multi-vitamin
Note: Fasted cardio.
Week 4
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
195x12
195x12
195x12
Upright Rows (EZ bar)
145x12
145x12
145x12
Reverse Flies (Dumbbells)
40x12
40x12
40x12
Seal Rows (Dumbbells)
80x12
80x12
80x12
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 4
Day 2 (Chest/Shoulders)
Pre-Workout: None
Bench Press (Barbell)
230x12
230x12
245x8
245x8
Incline Bench Press (Swiss Bar-wide Grip)
180x12
180x12
180x12
Incline Butterflies (Dumbbells)
55x12
55x12
55x12
Front Raises (Dumbbells)
45x12
45x12
45x12
Cable Curls from a squatting position
75x8
75x8
75x8
Triceps Cable Extension (Rope)
70x8
70x8
70x8
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 4
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
160x12
160x12
160x12
Weighted Pullup's (Wide-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), and a Multi-vitamin
Week 4
Day 4
Pre-Workout: Smoothie
Back Squats +
240x12
240x12
260x8
260x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 4
Day 5 (Back/Abs)
Pre-Workout: Smoothie
Hex Bar Dead lifts +
290x12
290x12
310x8
310x8
Seated Cable Pull-downs (Super Lat-bar)
145x12
145x12
145x12
Seated Cable Rows w/V-Grip +
210x12
210x12
210x12
Meadows Rows w/Landmine
80x12
80x12
80x12
Cable crunches
3 sets of 25 with 95 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), and a Multi-vitamin
Week 4
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (Swiss Bar) +
145x12
145x12
160x8
160x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
45x12
45x12
45x12
Y-T-W-L's
Lightweight Resistance Bands
Spider Curls (Dumbbells)
45x8
45x8
45x8
Single arm overhead triceps extension (Dumbbells)
45x8
45x8
45x8
Hammer Curls (Dumbbells)
60x8
60x8
60x8
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), and a Multi-vitamin
Week 4
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 34 minutes
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 +
215x8
215x8
215x8
Upright Rows (EZ bar) +
160x8
160x8
160x8
Reverse Flies (Dumbbells) +
50x8
50x8
50x8
Seal Rows (Dumbbells)
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), Chrondroitin (275mg), and a Multi-vitamin
Week 5
Day 2 (Chest/Shoulders)
Pre-Workout: Egg sandwich
Bench Press (Barbell)
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss Bar-wide Grip) +
195x8
195x8
195x8
Incline Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
50x8
50x8
50x8
Cable Curls from a squatting position
80x8
80x8
80x8
Triceps Cable Extension (Rope)
70x8
70x8
70x8
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 5
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
180x8
180x8
180x8
Weighted Pullup's (Wide-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), and a Multi-vitamin
Week 5
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats +
265x8
265x8
285x5
285x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
150x15
150x15
150x15
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 5
Day 5 (Back/Abs)
Pre-Workout: Smoothie
Hex Bar Dead lifts +
315x8
315x8
335x5
335x5
Seated Cable Pull-downs (Super Lat-bar) +
160x8
160x8
160x8
Seated Cable Rows w/V-Grip +
225x8
225x8
225x8
Meadows Rows w/Landmine
95x8
95x8
95x8
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
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), Chrondroitin (275mg), and a Multi-vitamin
Week 5
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (Swiss Bar) +
165x8
165x8
180x5
180x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Y-T-W-L's
Lightweight Resistance Bands
Spider Curls (Dumbbells)
45x8
45x8
45x8
Single arm overhead triceps extension (Dumbbells)
45x8
45x8
45x8
Hammer Curls (Dumbbells)
60x8
60x8
60x8
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), Chondroitin (275mg), and a Multi-vitamin
Week 5
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 34 minutes
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
Upright Rows (EZ bar) +
165x8
165x8
165x8
Reverse Flies (Dumbbells)
55x8
55x8
55x8
Seal Rows (Dumbbells)
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), Chrondroitin (275mg), and a Multi-vitamin
Week 6
Day 2 (Chest/Shoulders)
Pre-Workout: Oatmeal
Bench Press (Barbell)
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss Bar-wide Grip)
200x8
200x8
200x8
Incline Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
50x8
50x8
50x8
Cable Curls from a squatting position +
80x8
80x8
80x8
Triceps Cable Extension (Rope)
70x8
70x8
70x8
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
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
180x8
180x8
180x8
Weighted Pullup's (Wide-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), and a Multi-vitamin
its quite great workout
Week 6
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats +
270x8
270x8
290x5
290x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
150x15
150x15
150x15
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 1 hour outdoor 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: Smoothie
Hex Bar Dead lifts +
320x8
320x8
340x5
340x5
Seated Cable Pull-downs (Super Lat-bar) +
165x8
165x8
165x8
Seated Cable Rows w/V-Grip +
230x8
230x8
230x8
Meadows Rows w/Landmine +
95x8
95x8
95x8
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
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), Chrondroitin (275mg), and a Multi-vitamin
Week 6
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (Swiss Bar) +
170x8
170x8
185x5
185x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Y-T-W-L's
Lightweight Resistance Bands
Spider Curls (Dumbbells)
45x8
45x8
45x8
Single arm overhead triceps extension (Dumbbells)
45x8
45x8
45x8
Hammer Curls (Dumbbells)
60x8
60x8
60x8
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), Chondroitin (275mg), and a Multi-vitamin
Skip-Rope Video:
[youtube]CO4UfTaodt8[/youtube]
Week 6
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 34 minutes
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
Upright Rows (EZ bar) +
170x8
170x8
170x8
Reverse Flies (Dumbbells)
55x8
55x8
55x8
Seal Rows (Dumbbells)
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), Chrondroitin (275mg), and a Multi-vitamin
Week 7
Day 2 (Chest/Shoulders)
Pre-Workout: Oatmeal
Bench Press (Barbell)
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss Bar-wide Grip)
200x8
200x8
200x8
Incline Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
50x8
50x8
50x8
Cable Curls from a squatting position
85x8
85x8
85x8
Triceps Cable Extension (Rope)
70x8
70x8
70x8
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
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
180x8
180x8
180x8
Weighted Pullup's (Wide-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), and a Multi-vitamin
Week 7
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats
275x8
275x8
295x5
295x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
150x15
150x15
150x15
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 1 hour outdoor walk
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: Smoothie
Hex Bar Dead lifts +
325x8
325x8
345x5
345x5
Seated Cable Pull-downs (Super Lat-bar)
170x8
170x8
170x8
Seated Cable Rows w/V-Grip +
235x8
235x8
235x8
Meadows Rows w/Landmine
100x8
100x8
100x8
Cable crunches +
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
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), Chrondroitin (275mg), and a Multi-vitamin
Week 7
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (Swiss Bar)
175x8
175x8
190x5
190x5
Weighted Dips +
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Y-T-W-L's
Lightweight Resistance Bands
Spider Curls (Dumbbells)
45x8
45x8
45x8
Single arm overhead triceps extension (Dumbbells)
45x8
45x8
45x8
Hammer Curls (Dumbbells)
60x8
60x8
60x8
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), Chondroitin (275mg), and a Multi-vitamin
Week 7
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 34 minutes
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 +
230x8
230x8
230x8
Upright Rows (EZ bar) +
175x8
175x8
175x8
Reverse Flies (Dumbbells)
55x8
55x8
55x8
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), Chrondroitin (275mg), and a Multi-vitamin
Week 8
Day 2 (Chest/Shoulders)
Pre-Workout: Waffle
Bench Press (Barbell)
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss Bar-wide Grip)
200x8
200x8
200x8
Incline Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
50x8
50x8
50x8
Cable Curls from a squatting position
85x8
85x8
85x8
Triceps Cable Extension (Rope)
70x8
70x8
70x8
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 8
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
180x8
180x8
180x8
Weighted Pullup's (Wide-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), and a Multi-vitamin
Week 8
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats
275x8
275x8
295x5
295x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
155x15
155x15
155x15
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 1 hour outdoor 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: Smoothie
Hex Bar Dead lifts
330x8
330x8
350x5
350x5
Seated Cable Pull-downs (Super Lat-bar)
170x8
170x8
170x8
Seated Cable Rows w/V-Grip
240x8
240x8
240x8
Meadows Rows w/Landmine
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: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 8
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (Swiss Bar)
175x8
175x8
190x5
190x5
Weighted Dips
BW+30x20
BW+30x20
BW+30x20
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Y-T-W-L's
Lightweight Resistance Bands
Spider Curls (Dumbbells)
45x8
45x8
45x8
Single arm overhead triceps extension (Dumbbells)
45x8
45x8
45x8
Hammer Curls (Dumbbells)
60x8
60x8
60x8
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), Chondroitin (275mg), and a Multi-vitamin
Week 8
Day 7 (Cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 34 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Fasted cardio. Brisk 43 degrees this morning. Might be the treadmill going forward for these. :(
Week 9
Day 1 (Back/abs)
Pre-Workout: Eggs, hash browns, sausage
Landmine Rows with Lat-Blaster attachment
245x5
245x5
245x5
Upright Rows (EZ bar) +
190x5
190x5
190x5
Reverse Flies (Dumbbells)
60x6
60x6
60x6
Seal Rows (Dumbbells)
110x5
110x5
110x5
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: Undefined Nutrition Persist Whey Protein Isolate - Vanilla flavor (one scoop) w/Almond milk
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: Egg sandwich, coffee
Bench Press (Barbell)
270x5
270x5
285x3
285x3
Incline Bench Press (Swiss Bar-wide Grip) +
215x5
215x5
215x5
Incline Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
55x6
55x6
55x6
Cable Curls from a squatting position +
85x8
85x8
85x8
Triceps Cable Extension (Rope)
70x8
70x8
70x8
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
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
210x5
210x5
210x5
Weighted Pullup's (Wide-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), and a Multi-vitamin
Week 9
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats
300x5
300x5
320x5
320x5
Hex Bar Shrugs +
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
155x15
155x15
155x15
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 1 hour outdoor 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: Smoothie
Hex Bar Dead lifts
355x5
355x5
375x3
375x3
Seated Cable Pull-downs (Super Lat-bar) +
185x5
185x5
185x5
Seated Cable Rows w/V-Grip +
260x5
260x5
260x5
Meadows Rows w/Landmine
115x5
115x5
115x5
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: 1 hour walk
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
Standing OHP (Swiss Bar) +
190x5
190x5
210x3
210x3
Weighted Dips +
BW+30x20
BW+30x20
BW+30x20
Lateral Raises (Dumbbells)
55x6
55x6
55x6
Y-T-W-L's
Lightweight Resistance Bands
Spider Curls (Dumbbells)
50x6
50x6
50x6
Single arm overhead triceps extension (Dumbbells) +
50x6
50x6
50x6
Hammer Curls (Dumbbells)
60x8
60x8
60x8
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), Chondroitin (275mg), and a Multi-vitamin
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), and a Multi-vitamin
Note: Fasted cardio.
Week 10
Day 1 (Back/abs)
Pre-Workout: Bacon and Eggs
Landmine Rows with Lat-Blaster attachment +
245x5
245x5
245x5
Upright Rows (EZ bar) +
195x5
195x5
195x5
Reverse Flies (Dumbbells)
60x8
60x8
60x8
Seal Rows (Dumbbells)
110x5
110x5
110x5
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 10
Day 2 (Chest/Shoulders)
Pre-Workout: Eggs, Bacon, Pancakes
Bench Press (Barbell) +
270x5
270x5
285x3
285x3
Incline Bench Press (Swiss Bar-wide Grip) +
220x5
220x5
220x5
Incline Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
55x6
55x6
55x6
Cable Curls from a squatting position +
90x8
90x8
90x8
Triceps Cable Extension (Rope) +
70x8
70x8
70x8
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 10
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Lat Pull-downs w/Neutral Grip Super Lat Bar
210x5
210x5
210x5
Weighted Pullup's (Wide-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), and a Multi-vitamin