-
Week 3
Day 5 (Back/Abs)
Pre-Workout: Smoothie
Hex Bar Dead lifts
285x12
285x12
305x8
385x8
Seated Cable Pull-downs (V-Grip) +
160x12
160x12
160x12
Seated Reverse-Grip Cable Rows w/Lat-bar +
180x12
180x12
180x12
Landmine Rows
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), Zinc (50mg), and a Multi-vitamin
-
Week 3
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
155x12
155x12
170x8
170x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells) +
40x12
40x12
40x12
Y-T-W-L's
Lightweight Resistance Bands
Cable Curls from a Squatting position +
75x10
75x10
75x10
Kneeling Cable Triceps Push-downs (Rope) +
80x12
80x12
80x12
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 4
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
200x12
200x12
200x12
Landmine Rows with neutral v-grip +
175x12
175x12
175x12
Upright Cable Rows +
100x12
10012
100x12
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: Shoveled snow for 2 hours
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 4
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell) +
200x12
200x12
215x8
215x8
Bench Press (Swiss Bar-wide Grip)
200x12
200x12
200x12
Decline Butterflies (Dumbbells)
50x12
50x12
50x12
Front Raises (Dumbbells)
45x12
45x12
45x12
Dumbbell Curls
50x10
50x10
50x10
Triceps Cable Extension (Rope)
70x10
70x10
70x10
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 4
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Reverse-grip Lat Pull-downs w/Super Lat Bar
160x10
160x10
160x10
Weighted Pullup's (neutral-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), Zinc (50mg), and a Multi-vitamin
-
Week 4
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats
245x12
245x12
265x8
265x8
Hex Bar Shrugs
355x15
355x15
355x15
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 walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 4
Day 5 (Back/Abs)
Pre-Workout: Smoothie
Hex Bar Dead lifts
285x12
285x12
305x8
385x8
Seated Cable Pull-downs (V-Grip) +
160x12
165x12
165x12
Seated Reverse-Grip Cable Rows w/Lat-bar +
185x12
185x12
185x12
Landmine Rows
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), Zinc (50mg), and a Multi-vitamin
-
Week 4
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
155x12
155x12
170x8
170x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells) +
45x12
45x12
45x12
Y-T-W-L's
Lightweight Resistance Bands
Cable Curls from a Squatting position +
80x10
80x10
80x10
Kneeling Cable Triceps Push-downs (Rope) +
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 4
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), Zinc (50mg), and a Multi-vitamin
-
Week 5
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
215x8
215x8
215x8
Landmine Rows with neutral v-grip +
190x8
190x8
190x8
Upright Cable Rows
120x8
120x8
100x8
Seal Rows (Dumbbells) +
90x8
90x8
90x8
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 5
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell) +
220x8
220x8
235x5
235x5
Bench Press (Swiss Bar-wide Grip) +
220x8
220x8
220x8
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
50x8
50x8
50x8
Dumbbell Curls
55x8
55x8
55x8
Triceps Cable Extension (Rope)
75x8
75x8
75x8
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 5
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Reverse-grip Lat Pull-downs w/Super Lat Bar
180x8
180x8
180x8
Weighted Pullup's (neutral-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), Zinc (50mg), and a Multi-vitamin
-
Week 5
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats +
270x8
270x8
290x5
290x5
Hex Bar Shrugs
355x15
355x15
355x15
Angled Cable Upright Row +
70x15
70x15
70x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), 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 (V-Grip)
180x8
180x8
180x8
Seated Reverse-Grip Cable Rows w/Lat-bar +
210x8
210x8
210x8
Landmine Rows +
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: 20 minute skip-rope routine and 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 5
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press +
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
Cable Curls from a Squatting position +
85x8
85x8
85x8
Kneeling Cable Triceps Push-downs (Rope) +
90x8
90x8
90x8
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 5
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), Zinc (50mg), and a Multi-vitamin
-
Week 6
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
220x8
220x8
220x8
Landmine Rows with neutral v-grip +
195x8
195x8
195x8
Upright Cable Rows
120x8
120x8
120x8
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), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 6
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
225x8
225x8
240x5
240x5
Bench Press (Swiss Bar-wide Grip)
225x8
225x8
225x8
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells) +
50x8
50x8
50x8
Dumbbell Curls
55x8
55x8
55x8
Triceps Cable Extension (Rope) +
75x8
75x8
75x8
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
Note: Tough workout.
-
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
Reverse-grip Lat Pull-downs w/Super Lat Bar
180x8
180x8
180x8
Weighted Pullup's (neutral-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), Zinc (50mg), and a Multi-vitamin
-
Week 6
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats +
275x8
275x8
295x5
295x5
Hex Bar Shrugs
360x15
360x15
360x15
Angled Cable Upright Row +
90x15
90x15
90x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), 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 (V-Grip) +
180x8
180x8
180x8
Seated Reverse-Grip Cable Rows w/Lat-bar +
220x8
220x8
220x8
Landmine Rows
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: 20 minute skip-rope routine and 1 hour walk
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
180x8
180x8
195x5
195x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Y-T-W-L's
Lightweight Resistance Bands
Cable Curls from a Squatting position
90x8
90x8
90x8
Kneeling Cable Triceps Push-downs (Rope)
95x8
95x8
95x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 45 minute walk
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
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), Zinc (50mg), and a Multi-vitamin
-
Week 7
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
220x8
220x8
220x8
Landmine Rows with neutral v-grip +
200x8
200x8
200x8
Upright Cable Rows
120x8
120x8
120x8
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), 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-wide Grip)
230x8
230x8
230x8
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
55x8
55x8
55x8
Dumbbell Curls
55x8
55x8
55x8
Triceps Cable Extension (Rope)
80x8
80x8
80x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour treadmill walk
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: None
20 minute skip-rope routine
1 hour walk
Y-T-W-L's with light weight bands
Reverse-grip Lat Pull-downs w/Super Lat Bar
180x8
180x8
180x8
Weighted Pullup's (neutral-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), Zinc (50mg), and a Multi-vitamin
-
Week 7
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats +
280x8
280x8
300x5
300x5
Hex Bar Shrugs +
360x15
360x15
360x15
Angled Cable Upright Row +
95x15
95x15
95x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour walk
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: Smoothie
Hex Bar Dead lifts +
325x8
325x8
345x5
345x5
Seated Cable Pull-downs (V-Grip) +
185x8
185x8
185x8
Seated Reverse-Grip Cable Rows w/Lat-bar +
230x8
230x8
230x8
Landmine Rows
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: 20 minute skip-rope routine and 1 hour walk
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: None
Military Press
180x8
180x8
195x5
195x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
50x8
50x8
50x8
Y-T-W-L's
Lightweight Resistance Bands
Cable Curls from a Squatting position
90x8
90x8
90x8
Kneeling Cable Triceps Push-downs (Rope)
80x8
80x8
80x8
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), Zinc (50mg), and a Multi-vitamin
-
Week 7
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), Zinc (50mg), and a Multi-vitamin
