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Cycle 3 - B3
Pre-Workout: None
Dumbbell Curls - Rest-Pause-reps
45x13
45x14
Wrist Curls (Dumbbells)
45x30
45x30
Dumbbell Lunges
50x8
50x8
Romanian Deadlifts
230x15
230x15
Hex Bar Shrugs - Rest-Pause-reps
345x15
345x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 3 - Cardio
Pre-Workout: None
3.6 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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Cycle 4 - A1
Pre-Workout: None
Dumbbell Flies - Rest-Pause-reps +
50x15
50x15
Bradford Press - Rest-Pause-reps +
110x15
110x15
Close-Grip Bench Press - Rest-Pause-reps +
155x19
155x19
Weighted Pull-ups
BW+15x13
BW+15x12
Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
185x12
185x12
Decline Sit-ups
BWx40
BWx40
BWx40
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
Cycle 4 - B1
Pre-Workout: Bacon and Eggs
Cable Curls from squatting position - Rest-Pause-reps +
70x12
70x12
Wrist-Roller
2 sets of 5 with 12.5 pounds
Landmine Squats
135x8
135x8
Good Mornings
140x15
140x15
Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
145x15
145x15
Hanging Leg Raises
BWx20
BWx20
BWx20
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
Cycle 4 - A2
Pre-Workout: None
Flat Bench Press - Rest-Pause-reps
200x13
200x13
Military Press - Rest-Pause-reps
120x15
120x15
Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
55x20
55x20
Lat Pulldown w/Super Lat Bar - Rest-Pause-reps +
130x15
130x15
Landmine Rows w/Neutral Grip - Rest-Pause-reps +
175x10
175x10
175x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 4 - B2
Pre-Workout: None
Barbell Curls w/Fat Gripz - Rest-Pause-reps
110x13
110x13
Hammer Curls (Dumbbells) +
50x15
50x15
Back Squats
275x9
275x9
135x20 (widow maker)
Rack Pulls - Rest-Pause-reps
320x15
320x15
Barbell Shrugs - Rest-Pause-reps
365x15
365x15
YTWL's w/lightweight bands
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 4 - A3
Pre-Workout: None
Inclined Bench Press - Rest-Pause-reps +
155x15
155x15
Upright Row w/EZ Bar - Rest-Pause-reps
125x20
125x20
Weighted Triceps Dips - Rest-Pause-reps
BW+30x15
BW+30x15
Seated Neutral-Grip Pulldowns - Rest-Pause-reps +
135x15
135x15
Hex Bar Deadlifts +
350x8
350x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile outdoor
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 4 - B3
Pre-Workout: None
Dumbbell Curls - Rest-Pause-reps
45x15
45x15
Wrist Curls (Dumbbells) +
45x30
45x30
Dumbbell Lunges
55x8
55x8
Romanian Deadlifts
235x15
235x15
Hex Bar Shrugs - Rest-Pause-reps
345x15
345x15
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 5 - A1
Pre-Workout: None
Dumbbell Flies - Rest-Pause-reps
55x15
55x15
Bradford Press - Rest-Pause-reps +
115x15
115x15
Close-Grip Bench Press - Rest-Pause-reps
160x18
160x17
Weighted Pull-ups
BW+15x12
BW+15x12
Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
190x12
190x12
Decline Sit-ups
BWx40
BWx40
BWx40
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 5 - B1
Pre-Workout: None
Cable Curls from squatting position - Rest-Pause-reps
75x12
75x12
Wrist-Roller
2 sets of 5 with 12.5 pounds
Landmine Squats
135x8
135x8
Good Mornings
140x15
140x15
Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
145x15
145x15
Hanging Leg Raises
BWx20
BWx20
BWx20
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
Cycle 5 - A2
Pre-Workout: None
Flat Bench Press - Rest-Pause-reps
205x13
205x13
Military Press - Rest-Pause-reps +
125x15
125x15
Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
55x20
55x20
Lat Pulldown w/Super Lat Bar - Rest-Pause-reps +
135x15
135x15
Landmine Rows w/Neutral Grip - Rest-Pause-reps +
180x10
180x10
180x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 5 - B2
Pre-Workout: None
Barbell Curls w/Fat Gripz - Rest-Pause-reps
115x13
115x13
Hammer Curls (Dumbbells)
55x15
55x15
Back Squats
280x8
280x8
135x20 (widow maker)
Rack Pulls - Rest-Pause-reps
320x15
320x15
Barbell Shrugs - Rest-Pause-reps
365x15
365x15
YTWL's w/lightweight bands
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 5 - A3
Pre-Workout: None
Inclined Bench Press - Rest-Pause-reps +
160x15
160x15
Upright Row w/EZ Bar - Rest-Pause-reps +
125x20
125x20
Weighted Triceps Dips - Rest-Pause-reps
BW+30x15
BW+30x15
Seated Neutral-Grip Pulldowns - Rest-Pause-reps +
140x15
140x15
Hex Bar Deadlifts
355x8
355x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 5 - B3
Pre-Workout: None
Dumbbell Curls - Rest-Pause-reps
45x15
45x15
Wrist Curls (Dumbbells)
45x30
45x30
Dumbbell Lunges +
55x8
55x8
Romanian Deadlifts +
235x15
235x15
Hex Bar Shrugs - Rest-Pause-reps
345x15
345x15
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 5 - Cardio
Pre-Workout: None
3.6 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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Cycle 6 - A1
Pre-Workout: None
Dumbbell Flies - Rest-Pause-reps
55x15
55x15
Bradford Press - Rest-Pause-reps +
120x15
120x15
Close-Grip Bench Press - Rest-Pause-reps +
160x18
160x18
Weighted Pull-ups
BW+15x12
BW+15x12
Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
195x12
195x12
Decline Sit-ups
BWx40
BWx40
BWx40
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
Cycle 6 - B1
Pre-Workout: None
Cable Curls from squatting position - Rest-Pause-reps +
75x12
75x12
Wrist-Roller
2 sets of 5 with 12.5 pounds
Landmine Squats
135x8
135x8
Good Mornings +
140x15
140x15
Single Arm Shrugs w/Hex Bar - Rest-Pause-reps +
145x15
145x15
Hanging Leg Raises
BWx20
BWx20
BWx20
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
Cycle 6 - A2
Pre-Workout: None
Flat Bench Press - Rest-Pause-reps
205x13
205x13
Military Press - Rest-Pause-reps +
130x15
130x15
Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
55x20
55x20
Lat Pulldown w/Super Lat Bar - Rest-Pause-reps +
140x15
140x15
Landmine Rows w/Neutral Grip - Rest-Pause-reps +
185x10
185x10
180x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 6 - B2
Pre-Workout: None
Barbell Curls w/Fat Gripz - Rest-Pause-reps
115x13
115x13
Hammer Curls (Dumbbells)
55x15
55x15
Back Squats +
280x8
280x8
135x20 (widow maker)
Rack Pulls - Rest-Pause-reps
325x15
325x15
Barbell Shrugs - Rest-Pause-reps
365x15
365x15
YTWL's w/lightweight bands
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 4.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 6 - A3
Pre-Workout: None
Inclined Bench Press - Rest-Pause-reps +
165x15
165x15
Upright Row w/EZ Bar - Rest-Pause-reps +
130x20
130x20
Weighted Triceps Dips - Rest-Pause-reps +
BW+30x15
BW+30x15
Seated Neutral-Grip Pulldowns - Rest-Pause-reps +
145x15
145x15
Hex Bar Deadlifts +
355x8
355x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 6 - B3
Pre-Workout: None
Dumbbell Curls - Rest-Pause-reps
45x15
45x15
Wrist Curls (Dumbbells)
45x30
45x30
Dumbbell Lunges
60x8
60x8
Romanian Deadlifts +
240x15
240x15
Hex Bar Shrugs - Rest-Pause-reps
345x15
345x15
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 6 - Cardio
Pre-Workout: None
3.6 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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Cycle 7 - A1
Pre-Workout: None
Dumbbell Flies - Rest-Pause-reps
55x15
55x15
Bradford Press - Rest-Pause-reps
125x15
125x15
Close-Grip Bench Press - Rest-Pause-reps
165x18
165x18
Weighted Pull-ups
BW+15x12
BW+15x12
Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
200x12
200x12
Decline Sit-ups
BWx40
BWx40
BWx40
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
Cycle 7 - B1
Pre-Workout: None
Cable Curls from squatting position - Rest-Pause-reps
80x12
80x12
Wrist-Roller
2 sets of 5 with 12.5 pounds
Landmine Squats
135x8
135x8
Good Mornings
145x15
145x15
Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
150x15
150x15
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 7 - A2
Pre-Workout: None
Flat Bench Press - Rest-Pause-reps
205x13
205x13
Military Press - Rest-Pause-reps
135x15
135x15
Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
55x20
55x20
Lat Pulldown w/Super Lat Bar - Rest-Pause-reps +
145x15
145x15
Landmine Rows w/Neutral Grip - Rest-Pause-reps +
190x10
190x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 7 - B2
Pre-Workout: None
Barbell Curls w/Fat Gripz - Rest-Pause-reps
115x13
115x13
Hammer Curls (Dumbbells)
55x15
55x15
Back Squats +
280x8
280x8
135x20 (widow maker)
Rack Pulls - Rest-Pause-reps
325x15
325x15
Barbell Shrugs - Rest-Pause-reps
365x15
365x15
YTWL's w/lightweight bands
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 7 - A3
Pre-Workout: None
Inclined Bench Press - Rest-Pause-reps +
170x15
170x15
Upright Row w/EZ Bar - Rest-Pause-reps
135x20
135x20
Weighted Triceps Dips - Rest-Pause-reps
BW+35x15
BW+35x15
Seated Neutral-Grip Pulldowns - Rest-Pause-reps +
150x15
150x15
Hex Bar Deadlifts
360x8
360x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Cycle 7 - B3
Pre-Workout: None
Dumbbell Curls - Rest-Pause-reps
45x15
45x15
Wrist Curls (Dumbbells)
45x30
45x30
Dumbbell Lunges
60x8
60x8
Romanian Deadlifts +
240x15
240x15
Hex Bar Shrugs - Rest-Pause-reps
345x15
345x15
Cable Crunches
100x25
100x25
100x25
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
Cycle 7 - Cardio
Pre-Workout: None
3.4 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), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Cycle 8 - A1
Pre-Workout: None
Dumbbell Flies - Rest-Pause-reps
55x15
55x15
Bradford Press - Rest-Pause-reps
125x15
125x15
Close-Grip Bench Press - Rest-Pause-reps
165x18
165x18
Weighted Pull-ups
BW+15x12
BW+15x12
Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
205x12
205x12
Decline Sit-ups
BWx40
BWx40
BWx40
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