-
Week 8
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing OHP (Dumbbells)
80x8
80x8
80x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
45x8
45x8
45x8
Y-T-W-L's
Lightweight Resistance Bands
Concentration curls
50x8
50x8
50x8
Triceps Cable Extension (Rope)
80x8
80x8
80x8
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 8
Day 7 (Cardio)
Pre-Workout: None
1 hour 30 minute walk with weighted vest
Post-workout: None
Time of workout: 90 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: Bacon, eggs, banana
Landmine Rows with Lat-Blaster attachment
240x5
240x5
240x5
Landmine Rows with neutral v-grip +
220x5
220x5
220x5
Seal Rows (Dumbbells)
110x5
110x5
110x5
Seated Barbell Curl - EZ Bar
115x8
115x8
115x8
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 9
Day 2 (Chest/Shoulders)
Pre-Workout: None
Flat Bench Press (Barbell)
265x5
265x5
280x3
280x3
Incline Bench Press (Swiss Bar-wide Grip)
215x5
215x5
215x5
Incline Butterflies (Dumbbells)
60x8
60x8
60x8
Bradford Presses (Barbell)
160x6
160x6
160x6
Dumbbell Curls
60x6
60x6
60x6
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: None
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Incline Curls (Dumbbells)
40x8
40x8
40x8
Standing Single Arm Cable Rows
70x8
70x8
70x8
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: None
Back Squats
305x5
305x5
325x3
325x3
Angled Cable Upright Row
140x5
140x5
140x5
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 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 9
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
355x5
355x5
375x3
375x3
Lat Pull-downs (Super Lat bar)
210x5
210x5
190210x5x8
Meadows Rows
120x5
120x5
120x5
Cable Curls +
95x5
95x5
95x5
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: 1 hour 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: None
Standing OHP (Dumbbells)
85x5
85x5
85x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
50x5
50x5
50x5
Y-T-W-L's
Lightweight Resistance Bands
Concentration curls
55x5
55x5
55x5
Triceps Cable Extension (Rope)
85x5
85x5
85x5
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 9
Day 7 (Cardio)
Pre-Workout: None
1 hour 30 minute walk
Post-workout: None
Time of workout: 90 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: Sausage, eggs, toast
Landmine Rows with Lat-Blaster attachment +
240x5
240x5
240x5
Landmine Rows with neutral v-grip
225x5
225x5
225x5
Seal Rows (Dumbbells)
110x5
110x5
110x5
Seated Barbell Curl - EZ Bar
115x8
115x8
115x8
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: None
Flat Bench Press (Barbell)
265x5
265x5
280x3
280x3
Incline Bench Press (Swiss Bar-wide Grip)
215x5
215x5
215x5
Incline Butterflies (Dumbbells)
60x8
60x8
60x8
Bradford Presses (Barbell)
160x6
160x6
160x6
Dumbbell Curls
60x6
60x6
60x6
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: None
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Incline Curls (Dumbbells)
40x8
40x8
40x8
Standing Single Arm Cable Rows
70x8
70x8
70x8
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: None
Back Squats
305x5
305x5
325x3
325x3
Angled Cable Upright Row
145x5
145x5
145x5
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 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 10
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
360x5
360x5
380x3
380x3
Lat Pull-downs (Super Lat bar)
210x5
210x5
210x5
Meadows Rows
120x5
120x5
120x5
Cable Curls +
100x5
100x5
100x5
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: 1 hour 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: None
Standing OHP (Dumbbells)
85x5
85x5
85x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
50x5
50x5
50x5
Y-T-W-L's
Lightweight Resistance Bands
Concentration curls
55x5
55x5
55x5
Triceps Cable Extension (Rope)
85x5
85x5
85x5
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 11
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
245x5
245x5
245x5
Landmine Rows with neutral v-grip
225x5
225x5
225x5
Seal Rows (Dumbbells)
110x5
110x5
110x5
Seated Barbell Curl - EZ Bar
115x8
115x8
115x8
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: None
Flat Bench Press (Barbell) +
265x5
265x5
280x3
280x3
Incline Bench Press (Swiss Bar-wide Grip) +
215x5
215x5
215x5
Incline Butterflies (Dumbbells)
60x8
60x8
60x8
Bradford Presses (Barbell) +
160x6
160x6
160x6
Dumbbell Curls
60x6
60x6
60x6
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 11
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Incline Curls (Dumbbells)
40x8
40x8
40x8
Standing Single Arm Cable Rows
70x8
70x8
70x8
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: None
Back Squats
305x5
305x5
325x3
325x3
Angled Cable Upright Row
150x5
150x5
150x5
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 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 11
Day 5 (Back/Abs)
Pre-Workout: Smoothie
Hex Bar Dead lifts
365x5
365x5
385x3
385x3
Lat Pull-downs (Super Lat bar)
210x5
210x5
210x5
Meadows Rows
120x5
120x5
120x5
Cable Curls +
105x5
105x5
105x5
Cable crunches
3 sets of 25 with 105 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 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
Standing OHP (Dumbbells)
85x5
85x5
85x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
50x5
50x5
50x5
Y-T-W-L's
Lightweight Resistance Bands
Concentration curls
55x5
55x5
55x5
Triceps Cable Extension (Rope)
85x5
85x5
85x5
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 11
Day 7 (Cardio)
Pre-Workout: None
1 hour 30 minute walk
Post-workout: None
Time of workout: 90 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: None
Landmine Rows with Lat-Blaster attachment
245x5
245x5
245x5
Landmine Rows with neutral v-grip
225x5
225x5
225x5
Seal Rows (Dumbbells)
110x5
110x5
110x5
Seated Barbell Curl - EZ Bar
115x8
115x8
115x8
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
Flat Bench Press (Barbell)
270x5
270x5
285x3
285x3
Incline Bench Press (Swiss Bar-wide Grip)
220x5
220x5
220x5
Incline Butterflies (Dumbbells)
60x8
60x8
60x8
Bradford Presses (Barbell)
165x6
165x6
165x6
Dumbbell Curls
60x6
60x6
60x6
Triceps Pulldown w/14" bar
110x8
110x8
110x8
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
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (wide-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Incline Curls (Dumbbells)
40x8
40x8
40x8
Standing Single Arm Cable Rows
70x8
70x8
70x8
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: None
Back Squats
305x5
305x5
325x3
325x3
Angled Cable Upright Row
150x5
150x5
150x5
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Single Arm Overhead Triceps Extension (Dumbbell)
45x8
45x8
45x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 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
Note: Turned 42. Why not train legs? :D
-
Week 12
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
365x5
365x5
385x3
385x3
Lat Pull-downs (Super Lat bar)
210x5
210x5
210x5
Meadows Rows
120x5
120x5
120x5
Cable Curls
110x5
110x5
110x5
Cable crunches
3 sets of 25 with 105 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 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
Standing OHP (Dumbbells)
85x5
85x5
85x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
50x5
50x5
50x5
Y-T-W-L's
Lightweight Resistance Bands
Concentration curls
55x5
55x5
55x5
Triceps Cable Extension (Rope)
85x5
85x5
85x5
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
-
Deloading this week. Then kicking off another 12 week program per usual.
-AJ
-
Starting fresh 12 week workout cycle. Going to incorporate more triceps work in, after doing biceps the prior 12 week workout.
Week 1
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
195x12
195x12
195x12
Upright Rows - EZ Bar +
115x12
115x12
115x12
Seal Rows (Dumbbells)
85x12
85x12
85x12
Close Grip Pin Press +
205x12
205x12
205x12
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
