-
Week 6
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
320x8
320x8
340x5
340x5
Seated Pull-downs (Super Lat bar) +
180x8
180x8
180x8
Landmine Rows
115x8
115x8
115x8
Leg Raises
BWx15
BWx15
BWx15
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: 3 mile walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 6
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (Dumbbells)
85x8
85x8
85x8
Weighted Triceps Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Presses
95x8
95x8
95x8
Standing Dumbbell Curls
50x8
50x8
50x8
Cable Triceps Extension (Rope)
95x8
95x8
95x8
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 6
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 7
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
220x8
220x8
220x8
Upright Rows - EZ Bar +
155x8
155x8
155x8
Seal Rows (Dumbbells) +
90x8
90x8
90x8
Face-pulls (Rope)
85x8
85x8
85x8
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 7
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
230x8
230x8
245x5
245x5
Bench Press (Swiss Bar)
225x8
225x8
225x8
Incline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
50x8
50x8
50x8
Cable Curls from squatting position
80x8
80x8
80x8
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 7
Day 3 (Cardio)
Pre-Workout: Cutler Nutrition - Fundamentals
20 minute skip-rope routine
3 mile 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
80x8
80x8
80x8
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 7
Day 4 (Legs/Traps)
Pre-Workout: Cutler Nutrition - Fundamentals
Back Squats +
275x8
275x8
295x5
295x5
Hex Bar Shrugs +
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar +
140x15
140x15
140x15
Crunches
3 sets of 40
Post-workout: None
Time of workout: 1 hour
Additional cardio: 2.5 hour walk and 1 hour shoveling snow
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 7
Day 5 (Back/Abs)
Pre-Workout: Cutler Nutrition - Fundamentals
Hex Bar Dead lifts
325x8
325x8
345x5
345x5
Seated Pull-downs (Super Lat bar) +
185x8
185x8
185x8
Landmine Rows
115x8
115x8
115x8
Leg Raises
BWx15
BWx15
BWx15
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 90 minutes shoveling snow
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 7
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Cutler Nutrition - Fundamentals
Military Press (Dumbbells)
85x8
85x8
85x8
Weighted Triceps Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Presses +
95x8
95x8
95x8
Standing Dumbbell Curls
50x8
50x8
50x8
Cable Triceps Extension (Rope) +
95x8
95x8
95x8
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 7
Day 7 (Cardio)
Pre-Workout: None
5 mile treadmill walk
Post-workout: None
Time of workout: 85 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 8
Day 1 (Back/abs)
Pre-Workout: Cutler Nutrition - Fundamentals
Landmine Rows with Lat-Blaster attachment
225x8
225x8
225x8
Upright Rows - EZ Bar
160x8
160x8
160x8
Seal Rows (Dumbbells)
95x8
95x8
95x8
Face-pulls (Rope)
85x8
85x8
85x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile treadmill walk
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: Cutler Nutrition - Fundamentals
Incline Bench Press (Barbell)
230x8
230x8
245x5
245x5
Bench Press (Swiss Bar)
225x8
225x8
225x8
Incline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
50x8
50x8
50x8
Cable Curls from squatting position
80x8
80x8
80x8
Triceps Pulldown w/14" bar
100x8
100x8
100x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1.5 mile walk
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: Cutler Nutrition - Fundamentals
20 minute skip-rope routine
3.5 mile 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 +
80x8
80x8
80x8
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 8
Day 4 (Legs/Traps)
Pre-Workout: Cutler Nutrition - Fundamentals
Back Squats
280x8
280x8
295x5
295x5
Hex Bar Shrugs
355x15
355x15
355x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Crunches
3 sets of 40
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile 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: Cutler Nutrition - Fundamentals
Hex Bar Dead lifts
325x8
325x8
345x5
345x5
Seated Pull-downs (Super Lat bar)
190x8
190x8
190x8
Landmine Rows
115x8
115x8
115x8
Seated Cable Rows with 14" bar
230x8
230x8
230x8
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile 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 8
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Cutler Nutrition - Fundamentals
Military Press (Dumbbells)
85x8
85x8
85x8
Weighted Triceps Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Presses
100x8
100x8
100x8
Standing Dumbbell Curls
50x8
50x8
50x8
Cable Triceps Extension (Rope)
100x8
100x8
100x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3 mile 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
5 mile treadmill walk with weighted vest
Post-workout: None
Time of workout: 85 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 9
Day 1 (Back/abs)
Pre-Workout: Cutler Nutrition - Fundamentals
Landmine Rows with Lat-Blaster attachment +
240x5
240x5
240x5
Upright Rows - EZ Bar +
175x5
175x5
175x5
Seal Rows (Dumbbells) +
95x8
95x8
95x8
Face-pulls (Rope)
100x5
100x5
100x5
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile treadmill 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: Cutler Nutrition - Fundamentals
Incline Bench Press (Barbell)
245x5
245x5
260x3
260x3
Bench Press (Swiss Bar) +
235x5
235x5
235x5
Incline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
55x5
55x5
55x5
Cable Curls from squatting position
80x8
80x8
80x8
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 9
Day 3 (Cardio)
Pre-Workout: Cutler Nutrition - Fundamentals
20 minute skip-rope routine
3 mile 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
85x8
85x8
85x8
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 9
Day 4 (Legs/Traps)
Pre-Workout: Cutler Nutrition - Fundamentals
Back Squats +
300x5
300x5
320x3
320x3
Hex Bar Shrugs +
355x15
355x15
355x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Crunches
3 sets of 40
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile 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: Cutler Nutrition - Fundamentals
Hex Bar Dead lifts +
355x5
355x5
375x3
375x3
Seated Pull-downs (Super Lat bar)
210x5
210x5
210x5
Landmine Rows +
130x5
130x5
130x5
Seated Cable Rows with 14" bar +
250x5
250x5
250x5
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4 mile 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 9
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Cutler Nutrition - Fundamentals
Military Press (Dumbbells)
90x5
90x5
90x5
Weighted Triceps Dips w/Fat Gripz
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Presses
120x5
120x5
120x5
Standing Dumbbell Curls w/Fat Gripz
50x8
50x8
50x8
Cable Triceps Extension (Rope) +
100x8
100x8
100x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour shoveling snow
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 9
Day 7 (Cardio)
Pre-Workout: None
5 mile treadmill walk with weighted vest
Post-workout: None
Time of workout: 85 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 10
Day 1 (Back/abs)
Pre-Workout: Cutler Nutrition - Fundamentals
Landmine Rows with Lat-Blaster attachment +
245x5
245x5
245x5
Upright Rows - EZ Bar +
180x5
180x5
180x5
Seal Rows (Dumbbells)
100x8
100x8
100x8
Face-pulls (Rope)
100x5
100x5
100x5
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: Cutler Nutrition - Fundamentals
Incline Bench Press (Barbell) +
245x5
245x5
260x3
260x3
Bench Press (Swiss Bar) +
240x5
240x5
240x5
Incline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
55x5
55x5
55x5
Cable Curls from squatting position
80x8
80x8
80x8
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 10
Day 3 (Cardio)
Pre-Workout: Cutler Nutrition - Fundamentals
20 minute skip-rope routine
3 mile 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
85x8
85x8
85x8
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 10
Day 4 (Legs/Traps)
Pre-Workout: Cutler Nutrition - Fundamentals
Back Squats
306x5
305x5
325x3
325x3
Hex Bar Shrugs
360x15
360x15
360x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Crunches
3 sets of 40
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile 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: Cutler Nutrition - Fundamentals
Hex Bar Dead lifts +
360x5
360x5
380x3
380x3
Seated Pull-downs (Super Lat bar)
210x5
210x5
210x5
Landmine Rows
135x5
135x5
135x5
Seated Cable Rows with 14" bar
255x5
255x5
255x5
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile 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 10
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Cutler Nutrition - Fundamentals
Military Press (Dumbbells)
90x5
90x5
90x5
Weighted Triceps Dips w/Fat Gripz
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Presses
120x5
120x5
120x5
Standing Dumbbell Curls w/Fat Gripz
50x8
50x8
50x8
Cable Triceps Extension (Rope)
105x8
105x8
105x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 4 mile 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
5 mile treadmill walk with weighted vest
Post-workout: None
Time of workout: 85 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 11
Day 1 (Back/abs)
Pre-Workout: Cutler Nutrition - Fundamentals
Landmine Rows with Lat-Blaster attachment +
250x5
250x5
250x5
Upright Rows - EZ Bar +
185x5
185x5
185x5
Seal Rows (Dumbbells)
100x8
100x8
100x8
Face-pulls (Rope)
100x5
100x5
100x5
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 11
Day 2 (Chest/Shoulders)
Pre-Workout: Cutler Nutrition - Fundamentals
Incline Bench Press (Barbell)
250x5
250x5
265x3
265x3
Bench Press (Swiss Bar) +
245x5
245x5
245x5
Incline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
55x5
55x5
55x5
Cable Curls from squatting position
80x8
80x8
80x8
Triceps Pulldown w/14" bar
105x8
105x8
105x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile 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 3 (Cardio)
Pre-Workout: Cutler Nutrition - Fundamentals
20 minute skip-rope routine
3 mile 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
85x8
85x8
85x8
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 11
Day 4 (Legs/Traps)
Pre-Workout: Cutler Nutrition - Fundamentals
Back Squats +
305x5
305x5
325x3
325x3
Hex Bar Shrugs
365x15
365x15
365x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Crunches
3 sets of 40
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile 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: Cutler Nutrition - Fundamentals
Hex Bar Dead lifts +
365x5
365x5
385x3
385x3
Seated Pull-downs (Super Lat bar)
210x5
210x5
210x5
Landmine Rows
135x5
135x5
135x5
Seated Cable Rows with 14" bar
270x5
270x5
270x5
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile 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 11
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (Dumbbells)
90x5
90x5
90x5
Weighted Triceps Dips w/Fat Gripz
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Presses
120x5
120x5
120x5
Standing Dumbbell Curls w/Fat Gripz
50x8
50x8
50x8
Cable Triceps Extension (Rope)
105x8
105x8
105x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3 mile 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 11
Day 7 (Cardio)
Pre-Workout: None
5 mile treadmill walk with weighted vest
Post-workout: None
Time of workout: 85 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 12
Day 1 (Back/abs)
Pre-Workout: Cutler Nutrition - Fundamentals
Landmine Rows with Lat-Blaster attachment
255x5
255x5
255x5
Upright Rows - EZ Bar
190x5
190x5
190x5
Seal Rows (Dumbbells)
100x8
100x8
100x8
Face-pulls (Rope)
100x5
100x5
100x5
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)
250x5
250x5
265x3
265x3
Bench Press (Swiss Bar)
250x5
250x5
250x5
Incline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
55x5
55x5
55x5
Cable Curls from squatting position
80x8
80x8
80x8
Triceps Pulldown w/14" bar
105x8
105x8
105x8
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 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
3 mile 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
85x8
85x8
85x8
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 12
Day 4 (Legs/Traps)
Pre-Workout: Cutler Nutrition - Fundamentals
Back Squats
310x5
310x5
330x3
330x3
Hex Bar Shrugs
365x15
365x15
365x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Crunches
3 sets of 40
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 12
Day 5 (Back/Abs)
Pre-Workout: Cutler Nutrition - Fundamentals
Hex Bar Dead lifts
370x5
370x5
390x3
390x3
Seated Pull-downs (Super Lat bar)
210x5
210x5
210x5
Landmine Rows
135x5
135x5
135x5
Seated Cable Rows with 14" bar
270x5
270x5
270x5
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile 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 12
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (Dumbbells)
90x5
90x5
90x5
Weighted Triceps Dips w/Fat Gripz
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Presses
120x5
120x5
120x5
Standing Dumbbell Curls w/Fat Gripz
50x8
50x8
50x8
Cable Triceps Extension (Rope)
105x8
105x8
105x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 12
Day 7 (Cardio)
Pre-Workout: None
5 mile treadmill walk with weighted vest
Post-workout: None
Time of workout: 85 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
Deload this week before kicking off a fresh 12 week program....
-
Kicking off a fresh new 12 week workout cycle. Changing some things up and trying some new lifts. Variety is key.
Week 1
Day 1
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10
Lat Pull-downs to mid-chest (Wide-Grip)
135x12
135x12
135x12
Reverse-Grip Bent Over Rows (Barbell) +
195x12
195x12
195x12
Rack Pulls +
285x12
285x12
285x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile treadmill walk
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: BPI Creatine - Fruit Punch flavor (1 scoop)
Bench Press w/Fat Gripz (Barbell) +
210x12
210x12
225x8
265x3
Incline Bench Press (Swiss Bar) +
165x12
165x12
165x12
Decline Butterflies (Dumbbells)
45x12
45x12
45x12
Front Raises (Dumbbells) +
35x12
35x12
35x12
Standing Curls w/Fat Gripz (EZ Bar) +
75x12
75x12
75x12
Seated French Press (EZ 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
3 mile 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 Neutral-Grip Cable Rows +
100x12
100x12
100x12
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: BPI Creatine - Fruit Punch flavor (1 scoop)
Back Squats +
230x12
230x12
250x8
250x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
135x15
135x15
135x15
Hanging Leg Raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
