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Week 12
Day 5
Pre-Workout: Smoothie
Military Press (Dumbbells)
95x8
95x8
95x8
Incline Dumbbell Flies
55x5
55x5
55x5
Standing OHP (Hex Bar)
175x5
175x5
175x5
Front Raise (EZ Bar)
95x5
95x5
95x5
Single Arm Lateral Raises (Cable)
25x5
25x5
25x5
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 12
Day 6
Pre-Workout: None
Seated Cable Row - Lat Bar
230x5
230x5
230x5
Face Pulls - Ergo Grips
120x5
120x5
120x5
Weighted Neutral-Grip Pullups
BW+25 x10
BW+25 x10
BW+25 x10
Meadows Rows - Landmine
120x5
120x5
120x5
Cable Curls - Rope
125x5
125x5
125x5
Behind the neck Triceps Extension (Rope with Ergo handles)
50x8
50x8
50x8
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 12
Day 7
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 34 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
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On Deload this week. Putting together the next 12 week workout.
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Week 1
Day 1
Pre-Workout: Bacon & Eggs
Lat Pulldowns (Super Lat Bar) +
125x12
125x12
125x12
Seated Pulldowns (V-Grip) +
145x12
145x12
Landmine Rows (Lat-Blaster attachment) +
165x12
165x12
165x12
Seal Rows
60x12
60x12
60x12
Single Arm Seated Cable Rows (lower pulley)
55x12
55x12
55x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 1
Day 2
Pre-Workout: None
Y-T-W-L's w/lightweight bands
3 sets of 40
Flat Bench Press (Barbell)
205x12
205x12
220x8
220x8
Incline Bench Press (Barbell)
175x12
175x12
175x12
Weighted Chest Dips
BW+25x12
BW+25x12
BW+25x12
Standing Dumbbell Curls
40x12
40x12
40x12
Single Arm Triceps Pushdown
40x12
40x12
40x12
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
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Week 1
Day 3
Pre-Workout: None
Pullups (Wide-Grip)
3 sets of 10
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
Flat Bench Press - Swiss Bar (mid-grip) +
155x12
155x12
155x12
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 30 minute outdoor walk 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
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Week 1
Day 4
Pre-Workout: Smoothie
Back Squat +
225x12
225x12
245x8
245x8
Hex Bar Deadlifts off Crash Pads +
275x12
275x12
275x12
Hex Bar Shrugs
325x15
325x15
325x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 90 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 1
Day 5
Pre-Workout: Smoothie
Standing OHP (Barbell) +
140x12
140x12
155x8
155x8
Upright Row - Lat Bar Wide-Grip (Cable) +
80x12
80x12
80x12
Incline Dumbbell Y-Raise +
20x12
20x12
20x12
Seated Lateral Raises (Dumbbells) +
20x8
20x8
20x8
Front Cable Raises - Rope
25x12
25x12
25x12
Cable Crunches
95x25
95x25
95x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 1
Day 6
Pre-Workout: None
Seated Cable Row - Rope +
100x12
100x12
100x12
Face Pulls - Ergo Grips
80x12
80x12
80x12
Bent Over Rows - Dumbbells
55x12
55x12
55x12
Landmine Rows +
75x12
75x12
75x12
EZ Bar Curls +
75x12
75x12
75x12
Behind the neck Triceps Extension (Rope with Ergo handles) +
40x12
40x12
40x12
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 1
Day 7
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 34 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
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Week 2
Day 1
Pre-Workout: None
Lat Pulldowns (Super Lat Bar) +
130x12
130x12
130x12
Seated Pulldowns (V-Grip) +
150x12
150x12
Landmine Rows (Lat-Blaster attachment) +
170x12
170x12
170x12
Seal Rows +
60x12
60x12
60x12
Single Arm Seated Cable Rows (lower pulley)
55x12
55x12
55x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 2
Day 2
Pre-Workout: Bacon & Eggs
Y-T-W-L's w/lightweight bands
3 sets of 40
Flat Bench Press (Barbell)
205x12
205x12
220x8
220x8
Incline Bench Press (Barbell)
175x12
175x12
175x12
Weighted Chest Dips
BW+25x12
BW+25x12
BW+25x12
Standing Dumbbell Curls
40x12
40x12
40x12
Single Arm Triceps Pushdown
40x12
40x12
40x12
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
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Week 2
Day 3
Pre-Workout: None
Pullups (Wide-Grip)
3 sets of 10
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
Flat Bench Press - Swiss Bar (mid-grip) +
160x12
160x12
160x12
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 90 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 2
Day 4
Pre-Workout: Smoothie
Back Squat +
230x12
230x12
250x8
250x8
Hex Bar Deadlifts off Crash Pads +
280x12
280x12
280x12
Hex Bar Shrugs
325x15
325x15
325x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 90 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 2
Day 5
Pre-Workout: Smoothie
Standing OHP (Barbell)
145x12
145x12
160x8
160x8
Upright Row - Lat Bar Wide-Grip (Cable)
75x12
75x12
75x12
Incline Dumbbell Y-Raise
25x12
25x12
25x12
Seated Lateral Raises (Dumbbells)
25x8
25x8
25x8
Front Cable Raises - Rope
25x12
25x12
25x12
Cable Crunches
95x25
95x25
95x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 2
Day 6
Pre-Workout: None
Seated Cable Row - Rope +
105x12
105x12
105x12
Face Pulls - Ergo Grips
80x12
80x12
80x12
Bent Over Rows - Dumbbells +
55x12
55x12
55x12
Landmine Rows +
80x12
80x12
80x12
EZ Bar Curls +
80x12
80x12
80x12
Behind the neck Triceps Extension (Rope with Ergo handles) +
45x12
45x12
45x12
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 2
Day 7
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 34 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
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Week 3
Day 1
Pre-Workout: None
Lat Pulldowns (Super Lat Bar) +
135x12
135x12
135x12
Seated Pulldowns (V-Grip) +
155x12
155x12
Landmine Rows (Lat-Blaster attachment) +
175x12
175x12
175x12
Seal Rows
65x12
65x12
65x12
Single Arm Seated Cable Rows (lower pulley)
55x12
55x12
55x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 3
Day 2
Pre-Workout: None
Y-T-W-L's w/lightweight bands
3 sets of 40
Flat Bench Press (Barbell)
205x12
205x12
220x8
220x8
Incline Bench Press (Barbell)
175x12
175x12
175x12
Weighted Chest Dips
BW+25x12
BW+25x12
BW+25x12
Standing Dumbbell Curls
40x12
40x12
40x12
Single Arm Triceps Pushdown
40x12
40x12
40x12
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
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Week 3
Day 3
Pre-Workout: None
Pullups (Wide-Grip)
3 sets of 10
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
Flat Bench Press - Swiss Bar (mid-grip) +
165x12
165x12
165x12
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 90 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 3
Day 4
Pre-Workout: Smoothie
Back Squat +
235x12
235x12
255x8
255x8
Hex Bar Deadlifts off Crash Pads +
285x12
285x12
285x12
Hex Bar Shrugs
325x15
325x15
325x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 90 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 3
Day 5
Pre-Workout: Greek Yogurt & a banana
Standing OHP (Barbell) +
145x12
145x12
160x8
160x8
Upright Row - Lat Bar Wide-Grip (Cable) +
85x12
85x12
85x12
Incline Dumbbell Y-Raise
25x12
25x12
25x12
Seated Lateral Raises (Dumbbells)
25x8
25x8
25x8
Front Cable Raises - Rope +
25x12
25x12
25x12
Cable Crunches
95x25
95x25
95x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 3
Day 6
Pre-Workout: None
Seated Cable Row - Rope +
110x12
110x12
110x12
Face Pulls - Ergo Grips
80x12
80x12
80x12
Bent Over Rows - Dumbbells
60x12
60x12
60x12
Landmine Rows +
85x12
85x12
85x12
EZ Bar Curls +
80x12
80x12
80x12
Behind the neck Triceps Extension (Rope with Ergo handles)
50x12
50x12
50x12
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 3
Day 7
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 33 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
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Week 4
Day 1
Pre-Workout: None
Lat Pulldowns (Super Lat Bar)
140x12
140x12
140x12
Seated Pulldowns (V-Grip)
160x12
160x12
Landmine Rows (Lat-Blaster attachment)
180x12
180x12
180x12
Seal Rows
65x12
65x12
65x12
Single Arm Seated Cable Rows (lower pulley)
55x12
55x12
55x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
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Week 4
Day 2
Pre-Workout: None
Y-T-W-L's w/lightweight bands
3 sets of 40
Flat Bench Press (Barbell)
205x12
205x12
220x8
220x8
Incline Bench Press (Barbell)
175x12
175x12
175x12
Weighted Chest Dips
BW+25x12
BW+25x12
BW+25x12
Standing Dumbbell Curls
40x12
40x12
40x12
Single Arm Triceps Pushdown
40x12
40x12
40x12
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
