-
Week 5
Day 5
Pre-Workout: None
Military Press (Barbell)
175x5
175x5
190x5
190x5
Front Raises (above head)
40x8
40x8
40x8
Face-Pulls (Rope) +
100x8
100x8
100x8
EZ Bar Pullovers
115x8
115x8
115x8
Cable Pullovers
80x8
80x8
80x8
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 30 minutes on Elliptical Machine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 5
Day 6
Pre-Workout: None
Dumbbell Preacher Curls
45x8
45x8
45x8
Incline Dumbbell Curls
45x8
45x8
45x8
Hammer Curls (Dumbbells) +
50x8 straight up, 50x4 windmill
50x8 straight up, 50x4 windmill
50x8 straight up, 50x4 windmill
Single Arm Triceps Extension(Cable)
40x8
40x8
40x8
Behind the neck Triceps Extension (Rope with Ergo handles)
60x8
60x8
60x8
Triceps pushdown (Rope with Ergo handles) +
85x8
85x8
85x8
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 5
Day 7
Pre-Workout: None
Elliptical Machine
Post-workout: None
Time of workout: 1 hour 50 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
Week 6
Day 1
Pre-Workout: Egg Sandwich
Lat Pulldowns (Shoulder width grip) +
180x8
180x8
180x8
Seated Pulldowns with V-Grip +
170x8
170x8
Landmine Rows with V-Grip +
205x8
205x8
205x8
Seal Rows
95x8
95x8
95x8
Single Arm Seated Cable Rows
75x8
75x8
75x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 30 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 6
Day 2
Pre-Workout: None
Dumbbell Flies
60x8
60x8
60x8
Bench Press - Dumbbells (slight decline) +
105x8
105x8
105x8
Incline Bench Press - Swiss Bar +
180x8
180x8
180x8
Seated Lateral Raise (Dumbbells)
40x8
40x8
40x8
Super-set with Standing Laterals Raises 45/45 Degree
25x8
25x8
25x8
Single Arm Cable Lateral Raise
25x8
25x8
25x8
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 6
Day 3
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Triceps Dips
BWx20
BWx20
BWx20
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 15 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 6
Day 4
Pre-Workout: None
Back Squat
275x8
275x8
295x5
295x5
Rack Pulls +
330x8
330x8
330x8
Hex Bar Shrugs
350x15
350x15
350x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip rope-routine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 6
Day 5
Pre-Workout: None
Military Press (Barbell)
175x8
175x8
190x5
190x5
Front Raises (above head)
40x8
40x8
40x8
Face-Pulls (Rope) +
105x8
105x8
105x8
EZ Bar Pullovers +
115x8
115x8
115x8
Cable Pullovers +
80x8
80x8
80x8
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 45 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 6
Day 6
Pre-Workout: None
Dumbbell Preacher Curls
45x8
45x8
45x8
Incline Dumbbell Curls +
45x8
45x8
45x8
Hammer Curls (Dumbbells)
55x8 straight up, 55x4 windmill
55x8 straight up, 55x4 windmill
55x8 straight up, 55x4 windmill
Single Arm Triceps Extension(Cable)
40x8
40x8
40x8
Behind the neck Triceps Extension (Rope with Ergo handles)
60x8
60x8
60x8
Triceps pushdown (Rope with Ergo handles) +
90x8
90x8
90x8
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 30 minutes on Elliptical Machine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 6
Day 7
Pre-Workout: None
5 mile outdoor walk
Post-workout: None
Time of workout: 1 hour 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Unseasonably warm in MN right now, so taking advantage of it.
-
Week 7
Day 1
Pre-Workout: Oatmeal w/bananas
Lat Pulldowns (Shoulder width grip)
185x8
185x8
185x8
Seated Pulldowns with V-Grip
175x8
175x8
Landmine Rows with V-Grip +
210x8
210x8
210x8
Seal Rows
95x8
95x8
95x8
Single Arm Seated Cable Rows
75x8
75x8
75x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 30 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 7
Day 2
Pre-Workout: None
Dumbbell Flies
60x8
60x8
60x8
Bench Press - Dumbbells (slight decline)
110x8
110x8
110x8
Incline Bench Press - Swiss Bar
185x8
185x8
185x8
Seated Lateral Raise (Dumbbells)
40x8
40x8
40x8
Super-set with Standing Laterals Raises 45/45 Degree
25x8
25x8
25x8
Single Arm Cable Lateral Raise
25x8
25x8
25x8
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 7
Day 3
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Triceps Dips
BWx20
BWx20
BWx20
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 7
Day 4
Pre-Workout: None
Military Press (Barbell) +
175x8
175x8
190x5
190x5
Front Raises (above head)
40x8
40x8
40x8
Face-Pulls (Rope)
110x8
110x8
110x8
EZ Bar Pullovers
120x8
120x8
120x8
Cable Pullovers
85x8
85x8
85x8
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 1 hour on Elliptical Machine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 7
Day 5
Pre-Workout: None
Back Squat +
275x8
275x8
295x5
295x5
Hex Bar Deadlifts off Crash-Pads
335x8
335x8
335x8
Hex Bar Shrugs
350x15
350x15
350x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 7
Day 6
Pre-Workout: None
Dumbbell Preacher Curls
45x8
45x8
45x8
Incline Dumbbell Curls
50x8
50x8
50x8
Hammer Curls (Dumbbells)
55x8 straight up, 55x4 windmill
55x8 straight up, 55x4 windmill
55x8 straight up, 55x4 windmill
Single Arm Triceps Extension(Cable)
40x8
40x8
40x8
Behind the neck Triceps Extension (Rope with Ergo handles)
60x8
60x8
60x8
Triceps pushdown (Rope with Ergo handles)
95x8
95x8
95x8
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 7
Day 7
Pre-Workout: None
Elliptical Machine
Post-workout: None
Time of workout: 1 hour 40 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
Week 8
Day 1
Pre-Workout: Oatmeal w/bananas
Lat Pulldowns (Shoulder width grip)
190x8
190x8
190x8
Seated Pulldowns with V-Grip +
175x8
175x8
Landmine Rows with V-Grip +
215x8
215x8
215x8
Seal Rows
95x8
95x8
95x8
Single Arm Seated Cable Rows
75x8
75x8
75x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 30 minutes
Additional cardio: 45 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 8
Day 2
Pre-Workout: None
Dumbbell Flies
60x8
60x8
60x8
Bench Press - Dumbbells (slight decline)
110x8
110x8
110x8
Incline Bench Press - Swiss Bar
185x8
185x8
185x8
Seated Lateral Raise (Dumbbells)
40x8
40x8
40x8
Super-set with Standing Laterals Raises 45/45 Degree
25x8
25x8
25x8
Single Arm Cable Lateral Raise +
25x8
25x8
25x8
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 8
Day 3
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Triceps Dips
BWx20
BWx20
BWx20
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 45 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 8
Day 5
Pre-Workout: None
Back Squat
280x8
280x8
300x5
300x5
Hex Bar Deadlifts off Crash-Pads
335x8
335x8
335x8
Hex Bar Shrugs
350x15
350x15
350x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 8
Day 4
Pre-Workout: Smoothie
Military Press (Barbell)
180x8
180x8
195x5
195x5
Front Raises (above head)
40x8
40x8
40x8
Face-Pulls (Rope)
110x8
110x8
110x8
EZ Bar Pullovers
120x8
120x8
120x8
Cable Pullovers
90x8
90x8
90x8
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 8
Day 6
Pre-Workout: None
Dumbbell Preacher Curls
45x8
45x8
45x8
Incline Dumbbell Curls
50x8
50x8
50x8
Hammer Curls (Dumbbells)
55x8 straight up, 55x4 windmill
55x8 straight up, 55x4 windmill
55x8 straight up, 55x4 windmill
Single Arm Triceps Extension(Cable)
40x8
40x8
40x8
Behind the neck Triceps Extension (Rope with Ergo handles)
60x8
60x8
60x8
Triceps pushdown (Rope with Ergo handles)
95x8
95x8
95x8
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 8
Day 7
Pre-Workout: None
Elliptical Machine
Post-workout: None
Time of workout: 1 hour 40 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
Week 9
Day 1
Pre-Workout: Waffle, bacon
Lat Pulldowns (Shoulder width grip)
205x5
205x5
205x5
Seated Pulldowns with V-Grip
190x5
190x5
Landmine Rows with V-Grip +
230x5
230x5
230x5
Seal Rows +
105x5
105x5
105x5
Single Arm Seated Cable Rows
85x5
85x5
85x5
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 20 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 9
Day 2
Pre-Workout: None
Dumbbell Flies
60x8
60x8
60x8
Bench Press - Dumbbells (slight decline)
115x5
115x5
115x5
Incline Bench Press - Swiss Bar
200x5
200x5
200x5
Seated Lateral Raise (Dumbbells)
45x5
45x5
45x5
Super-set with Standing Laterals Raises 45/45 Degree
30x5
30x5
30x5
Single Arm Cable Lateral Raise
30x5
30x5
30x5
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 9
Day 3
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Body weight+45x30
Body weight+45x30
Body weight+45x30
Triceps Dips
BWx20
BWx20
BWx20
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 60 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 9
Day 4
Pre-Workout: None
Back Squat
305x5
305x5
325x3
325x3
Hex Bar Deadlifts off Crash-Pads +
350x5
350x5
350x5
Hex Bar Shrugs
350x15
350x15
350x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 1 hour 15 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 9
Day 5
Pre-Workout: Smoothie
Military Press (Barbell)
200x5
200x5
215x3
215x3
Front Raises (above head)
45x5
45x5
45x5
Face-Pulls (Rope)
130x5
130x5
130x5
EZ Bar Pullovers
135x5
135x5
135x5
Cable Pullovers
100x5
100x5
100x5
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour on the Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 9
Day 6
Pre-Workout: Smoothie
Dumbbell Preacher Curls
45x8
45x8
45x8
Incline Dumbbell Curls
55x5
55x5
55x5
Hammer Curls (Dumbbells)
60x5 straight up, 60x4 windmill
60x5 straight up, 60x4 windmill
60x5 straight up, 60x4 windmill
Single Arm Triceps Extension(Cable)
45x8
45x8
45x8
Behind the neck Triceps Extension (Rope with Ergo handles)
65x5
65x5
65x5
Triceps pushdown (Rope with Ergo handles)
105x5
105x5
105x5
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
