-
Starting a new 12 week program very different than anything I've done historically.
Week 1
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell) - with 3 second TUT on negative
275x8
285x8
295x8
295x8
T-Bar Rows (barbell)
210x8
210x8
210x8
Upright Rows (EZ bar)
170x8
170x8
170x8
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 1
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, walnuts, almond milk)
Dumbbell Bench Press
100x8
100x8
100x8
Flat Bench Press (Swiss Bar)
225x8
225x8
225x8
Standing OHP (Dumbbells)
80x8
80x8
80x18
Pin-Press (Barbell - chin height)
165x8
165x8
165x8
Cable Curls from squatting position +
80x8
80x8
80x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar +
100x10
100x10
100x10
Tricep rope push-downs
85x10
85x10
85x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
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 1
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
255x8
255x8
255x8
255x8
Barbell Shrugs
365x15
365x15
365x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 35 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 1
Day 4 (Back/Abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, walnuts, almond milk)
Seated Cable Rows
230x8
230x8
230x8
Lat-pullowns
210x8
210x8
210x8
Face-Pulls (cable)
90x10
90x10
90x10
One Armed Dumbbell Rows
60x8
60x8
60x8
Cable crunches
3 sets of 25 with 85 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 1
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Oatmeal and a hard boiled egg
Inclined Bench Press (Barbell) +
225x8
225x8
225x8
Dumbbell Flies
50x8
50x8
50x8
Military Press (Barbell) +
155x8
155x8
155x8
Lateral Raises (Dumbbells)
40x8
40x8
40x8
Standing Dumbbell Curls (dumbbells)
50x8
50x8
50x8
Standing Curls (Swiss Bar)
105x8
105x8
105x8
Overhead Rope-Extension
70x10
70x10
70x10
Triceps Dips
3 sets of 20
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 1
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: Micronized Creatine Powder (5g)
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 2
Day 1 (Back)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, walnuts, almond milk) and AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Snatch-grip Deads (barbell) - with 3 second TUT on negative
295x8
295x8
295x8
295x8
T-Bar Rows (barbell)
210x8
210x8
210x8
Upright Rows (EZ bar)
170x8
170x8
170x8
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, walnuts, almond milk) and AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Dumbbell Bench Press
100x8
100x8
100x8
Flat Bench Press (Swiss Bar)
230x8
230x8
230x8
Standing OHP (Dumbbells)
80x8
80x8
80x8
Pin-Press (Barbell - chin height)
165x8
165x8
165x8
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar +
105x10
105x10
105x10
Tricep rope push-downs
85x10
85x10
85x10
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 3 (Legs/Traps)
Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water) and a Banana
Back Squats
255x8
255x8
255x8
255x8
Barbell Shrugs
365x15
365x15
365x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 35 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 4 (Back/Abs)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, walnuts, almond milk) and AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Seated Cable Rows
230x8
230x8
230x8
Lat-pullowns
210x8
210x8
210x8
Face-Pulls (cable)
90x10
90x10
90x10
One Armed Dumbbell Rows
80x8
80x8
80x8
Cable crunches
3 sets of 25 with 85 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 2
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Inclined Bench Press (Barbell)
235x8
235x8
235x8
Dumbbell Flies +
50x8
50x8
50x8
Military Press (Barbell) +
160x8
160x8
160x8
Lateral Raises (Dumbbells)
40x8
40x8
40x8
Standing Dumbbell Curls (dumbbells)
50x8
50x8
50x8
Standing Curls (Swiss Bar)
105x8
105x8
105x8
Overhead Rope-Extension
70x10
70x10
70x10
Triceps Dips
3 sets of 20
Post-workout: Micronized Creatine Powder (5g)
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 2
Day 6 (Cardio)
Pre-Workout: None
5k run (on treadmill)
Post-workout: Micronized Creatine Powder (5g)
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 3
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell) - with 3 second TUT on negative
300x8
300x8
300x8
300x8
T-Bar Rows (barbell)
210x8
210x8
210x8
Upright Rows (EZ bar)
175x8
175x8
175x8
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Dumbbell Bench Press
105x8
105x8
105x8
Flat Bench Press (Swiss Bar)
235x8
235x8
235x8
Standing OHP (Dumbbells) +
80x8
80x8
80x8
Pin-Press (Barbell - chin height) +
165x8
165x8
165x8
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar +
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 3 (Legs/Traps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk) and AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Back Squats
260x8
260x8
260x8
260x8
Barbell Shrugs
365x15
365x15
365x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 35 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 4 (Back/Abs)
Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Seated Cable Rows
240x8
240x8
240x8
Lat-pullowns
215x8
215x8
215x8
Face-Pulls (cable)
100x10
100x10
100x10
One Armed Dumbbell Rows
80x8
80x8
80x8
Cable crunches
3 sets of 25 with 85 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
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 3
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Inclined Bench Press (Barbell)
240x8
240x8
240x8
Dumbbell Flies
55x8
55x8
55x8
Military Press (Barbell) +
165x8
165x8
165x8
Lateral Raises (Dumbbells) +
40x8
40x8
40x8
Standing Dumbbell Curls (dumbbells)
50x8
50x8
50x8
Standing Curls (Swiss Bar)
115x8
115x8
115x8
Overhead Rope-Extension +
70x10
70x10
70x10
Triceps Dips
3 sets of 20
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 3
Day 6 (Cardio)
Pre-Workout: Coffee
5k run (on treadmill)
Post-workout: Micronized Creatine Powder (5g)
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
-
Week 4
Day 1 (Back)
Pre-Workout: Bacon, eggs, and AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Snatch-grip Deads (barbell) - with 3 second TUT on negative
300x8
300x8
300x8
300x8
T-Bar Rows (barbell)
210x8
210x8
210x8
Upright Rows (EZ bar)
175x8
175x8
175x8
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk) and AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Dumbbell Bench Press
105x8
105x8
105x8
Flat Bench Press (Swiss Bar)
240x8
240x8
240x8
Standing OHP (Dumbbells)
85x8
85x8
85x8
Pin-Press (Barbell - chin height) +
170x8
170x8
170x8
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar +
110x8
110x8
110x8
Tricep rope push-downs
95x8
95x8
95x8
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour and 10 minutes
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 (Legs/Traps)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk) and AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Back Squats
265x8
265x8
265x8
265x8
Barbell Shrugs
365x15
365x15
365x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 35 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 4 (Back/Abs)
Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Seated Cable Rows
240x8
240x8
240x8
Lat-pullowns
215x8
215x8
215x8
Face-Pulls (cable)
105x10
105x10
105x10
One Armed Dumbbell Rows
90x8
90x8
90x8
Cable crunches
3 sets of 25 with 85 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Micronized Creatine Powder (5g)
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 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, PB Fit Powder, oats, almonds, almond milk), AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Inclined Bench Press (Barbell)
245x8
245x8
245x8
Dumbbell Flies
55x8
55x8
55x8
Military Press (Barbell) +
170x8
170x8
170x8
Lateral Raises (Dumbbells) +
45x8
45x8
45x8
Standing Dumbbell Curls (dumbbells) +
50x8
50x8
50x8
Standing Curls (Swiss Bar)
120x8
120x8
120x8
Overhead Rope-Extension +
70x10
70x10
70x10
Triceps Dips
3 sets of 20
Post-workout: Micronized Creatine Powder (5g), Gold Standard 100% Whey Protein (1.5 scoops peanut butter chocolate flavor)
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 1 (Back)
Pre-Workout: None
Snatch-grip Deads (barbell) - with 3 second TUT on negative
300x8
300x8
300x8
300x8
T-Bar Rows (barbell)
210x8
210x8
210x8
Upright Rows (EZ bar)
175x8
175x8
175x8
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: Bacon, eggs, coffee.
Dumbbell Bench Press
105x8
105x8
105x8
Flat Bench Press (Swiss Bar)
245x8
245x8
245x8
Standing OHP (Dumbbells)
85x8
85x8
85x8
Pin-Press (Barbell - chin height) +
175x8
175x8
175x8
Cable Curls from squatting position
85x8
85x8
85x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar +
115x8
115x8
115x8
Tricep rope push-downs
100x8
100x8
100x8
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour and 10 minutes
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 (Legs/Traps)
Pre-Workout: Chicken and rice
Back Squats
265x8
265x8
265x8
265x8
Barbell Shrugs
365x15
365x15
365x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 35 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 4 (Back/Abs)
Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Seated Cable Rows
240x8
240x8
240x8
Lat-pullowns
215x8
215x8
215x8
Face-Pulls (cable)
105x10
105x10
105x10
One Armed Dumbbell Rows
90x8
90x8
90x8
Cable crunches
3 sets of 25 with 85 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 7.5 pounds
Post-workout: Micronized Creatine Powder (5g)
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 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: AminoLean Energy Formula (2 scoops pink lemonade flavor w/water) and a banana
Inclined Bench Press (Barbell)
250x8
250x8
250x8
Dumbbell Flies
55x8
55x8
55x8
Military Press (Barbell) +
175x8
175x8
175x8
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Standing Dumbbell Curls (dumbbells) +
50x8
50x8
50x8
Standing Curls (Swiss Bar)
120x8
120x8
120x8
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 20
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 1 (Back)
Pre-Workout: Chicken and rice, AminoLean Energy Formula (2 scoops pink lemonade flavor w/water)
Snatch-grip Deads (barbell) - with 3 second TUT on negative
300x8
300x8
300x8
300x8
T-Bar Rows (barbell)
210x8
210x8
210x8
Upright Rows (EZ bar)
175x8
175x8
175x8
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: Micronized Creatine Powder (5g)
Time of workout: 1 hour and 5 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 6 (Cardio)
Pre-Workout: Coffee
5k run (on treadmill)
Post-workout: Micronized Creatine Powder (5g)
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
