-
Week 2
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
280x12
280x12
300x8
300x8
Seated Pull-downs (Super Lat bar)
140x12
140x12
140x12
Landmine Rows
90x12
90x12
90x12
Banding lying Dumbbell Triceps Extension
25x12
25x12
25x12
Cable crunches
3 sets of 25 with 90 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 2
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
145x12
145x12
160x8
160x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Press +
75x12
75x12
75x12
Standing Dumbbell Curls
45x12
45x12
45x12
Triceps Cable Extension (Rope)
70x12
70x12
70x12
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 2
Day 7 (Cardio)
Pre-Workout: None
3.4 mile outdoor run
Post-workout: None
Time of workout: 32 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 3
Day 1 (Back/abs)
Pre-Workout: Eggs, toast, breakfast potatoes, coffee.
Landmine Rows with Lat-Blaster attachment
195x12
195x12
195x12
Upright Rows - EZ Bar +
125x12
125x12
125x12
Seal Rows (Dumbbells) +
85x12
85x12
85x12
Close Grip Pin Press +
215x12
215x12
215x12
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 3
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell) +
195x12
195x12
210x8
210x8
Reverse-grip Bench Press
185x12
185x12
185x12
Decline Butterflies (Dumbbells)
50x12
50x12
50x12
Stranding OHP (Hex bar) +
125x12
125x12
125x12
Cable Curls from squatting position
70x10
70x10
70x10
Triceps Pulldown w/14" bar +
90x12
90x12
90x12
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 3
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
Triceps Cable Push-aways (Rope)
60x12
60x12
60x12
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 3
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats +
240x12
240x12
260x8
260x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
135x15
135x15
135x15
Single Arm Overhead Triceps Extension (Dumbbell) +
35x12
35x12
35x12
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 3
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
285x12
285x12
305x8
305x8
Seated Pull-downs (Super Lat bar) +
140x12
140x12
140x12
Landmine Rows
90x12
90x12
90x12
Banding lying Dumbbell Triceps Extension
25x12
25x12
25x12
Cable crunches
3 sets of 25 with 95 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 3
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press +
145x12
145x12
160x8
160x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Press +
80x12
80x12
80x12
Standing Dumbbell Curls
45x12
45x12
45x12
Triceps Cable Extension (Rope)
70x12
70x12
70x12
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 3
Day 7 (Cardio)
Pre-Workout: None
3.4 mile outdoor run
Post-workout: None
Time of workout: 34 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio. Beautiful morning for a run.
-
Week 4
Day 1 (Back/abs)
Pre-Workout: Eggs, toast, breakfast potatoes, coffee.
Landmine Rows with Lat-Blaster attachment
195x12
195x12
195x12
Upright Rows - EZ Bar +
130x12
130x12
130x12
Seal Rows (Dumbbells)
90x12
90x12
90x12
Close Grip Pin Press +
220x12
220x12
220x12
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 4
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
195x12
195x12
210x8
210x8
Reverse-grip Bench Press
185x12
185x12
185x12
Decline Butterflies (Dumbbells)
50x12
50x12
50x12
Stranding OHP (Hex bar)
130x12
130x12
130x12
Cable Curls from squatting position
70x10
70x10
70x10
Triceps Pulldown w/14" bar
95x12
95x12
95x12
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 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
Triceps Cable Push-aways (Rope)
60x12
60x12
60x12
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 4
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
245x12
245x12
265x8
265x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
135x15
135x15
135x15
Single Arm Overhead Triceps Extension (Dumbbell)
40x12
40x12
40x12
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 4
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
285x12
285x12
305x8
305x8
Seated Pull-downs (Super Lat bar)
145x12
145x12
145x12
Landmine Rows
90x12
90x12
90x12
Banding lying Dumbbell Triceps Extension
25x12
25x12
25x12
Cable crunches
3 sets of 25 with 95 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 4
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
150x12
150x12
165x8
165x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Press
85x12
85x12
85x12
Standing Dumbbell Curls
45x12
45x12
45x12
Triceps Cable Extension (Rope)
70x12
70x12
70x12
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 4
Day 7 (Cardio)
Pre-Workout: None
3.4 mile outdoor run
Post-workout: None
Time of workout: 33 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 5
Day 1 (Back/abs)
Pre-Workout: Oatmeal
Landmine Rows with Lat-Blaster attachment +
210x8
210x8
210x8
Upright Rows - EZ Bar +
145x8
145x8
145x8
Seal Rows (Dumbbells)
100x8
100x8
100x8
Close Grip Pin Press +
235x8
235x8
235x8
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)
215x8
215x8
230x5
230x5
Reverse-grip Bench Press
205x8
205x8
205x8
Decline Butterflies (Dumbbells)
55x8
55x8
55x8
Stranding OHP (Hex bar)
145x8
145x8
145x8
Cable Curls from squatting position
80x8
80x8
80x8
Triceps Pulldown w/14" bar
100x10
100x10
100x10
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 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
Triceps Cable Push-aways (Rope)
70x8
70x8
70x8
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 5
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats +
270x8
270x8
290x5
290x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
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 5
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
315x8
315x8
335x5
335x5
Seated Pull-downs (Super Lat bar) +
160x8
160x8
160x8
Landmine Rows
110x8
110x8
110x8
Banding lying Dumbbell Triceps Extension
30x8
30x8
30x8
Cable crunches
3 sets of 25 with 95 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 5
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press +
165x8
165x8
180x5
180x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Press
100x8
100x8
100x8
Standing Dumbbell Curls +
50x8
50x8
50x8
Triceps Cable Extension (Rope)
75x8
75x8
75x8
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 5
Day 7 (Cardio)
Pre-Workout: None
3.5 mile treadmill walk with weighted vest
Post-workout: None
Time of workout: 60 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 6
Day 1 (Back/abs)
Pre-Workout: Bacon, eggs, toast
Landmine Rows with Lat-Blaster attachment
215x8
215x8
215x8
Upright Rows - EZ Bar +
150x8
150x8
150x8
Seal Rows (Dumbbells)
100x8
100x8
100x8
Close Grip Pin Press
240x8
240x8
240x8
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) +
215x8
215x8
230x5
230x5
Reverse-grip Bench Press
205x8
205x8
205x8
Decline Butterflies (Dumbbells)
55x8
55x8
55x8
Stranding OHP (Hex bar) +
145x8
145x8
145x8
Cable Curls from squatting position
80x8
80x8
80x8
Triceps Pulldown w/14" bar
100x10
100x10
100x10
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 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
Triceps Cable Push-aways (Rope)
70x8
70x8
70x8
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 6
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats +
275x8
275x8
295x5
295x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
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 6
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
320x8
320x8
340x5
340x5
Seated Pull-downs (Super Lat bar) +
165x8
165x8
165x8
Landmine Rows
110x8
110x8
110x8
Banding lying Dumbbell Triceps Extension
30x8
30x8
30x8
Cable crunches
3 sets of 25 with 95 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 6
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
170x8
170x8
185x5
185x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Press
100x8
100x8
100x8
Standing Dumbbell Curls
55x8
55x8
55x8
Triceps Cable Extension (Rope)
75x8
75x8
75x8
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
Note: Military Presses felt good.
-
Week 6
Day 7 (Cardio)
Pre-Workout: None
3.4 mile outdoor run
Post-workout: None
Time of workout: 33 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 7
Day 1 (Back/abs)
Pre-Workout: Eggs, toast
Landmine Rows with Lat-Blaster attachment
215x8
215x8
215x8
Upright Rows - EZ Bar +
155x8
155x8
155x8
Seal Rows (Dumbbells)
100x8
100x8
100x8
Close Grip Pin Press +
240x8
240x8
240x8
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)
220x8
220x8
235x5
235x5
Reverse-grip Bench Press
205x8
205x8
205x8
Decline Butterflies (Dumbbells) +
55x8
55x8
55x8
Stranding OHP (Hex bar) +
150x8
150x8
150x8
Cable Curls from squatting position
80x8
80x8
80x8
Triceps Pulldown w/14" bar
100x10
100x10
100x10
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 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
Triceps Cable Push-aways (Rope)
70x8
70x8
70x8
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 7
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
280x8
280x8
300x5
300x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
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 7
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
325x8
325x8
345x5
345x5
Seated Pull-downs (Super Lat bar) +
170x8
170x8
170x8
Landmine Rows
110x8
110x8
110x8
Banding lying Dumbbell Triceps Extension
30x8
30x8
30x8
Cable crunches
3 sets of 25 with 95 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 7
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
170x8
170x8
185x5
185x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Press
100x8
100x8
100x8
Standing Dumbbell Curls
55x8
55x8
55x8
Triceps Cable Extension (Rope)
75x8
75x8
75x8
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 7
Day 7 (Cardio)
Pre-Workout: None
3.4 mile outdoor run
Post-workout: None
Time of workout: 33 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 8
Day 1 (Back/abs)
Pre-Workout: Bacon and Eggs
Landmine Rows with Lat-Blaster attachment
215x8
215x8
215x8
Upright Rows - EZ Bar +
160x8
160x8
160x8
Seal Rows (Dumbbells)
100x8
100x8
100x8
Close Grip Pin Press +
245x8
245x8
245x8
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 8
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell)
225x8
225x8
240x5
240x5
Reverse-grip Bench Press
205x8
205x8
205x8
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Stranding OHP (Hex bar) +
155x8
155x8
155x8
Cable Curls from squatting position +
80x8
80x8
80x8
Triceps Pulldown w/14" bar +
100x10
100x10
100x10
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[/QUOTE]
-
Week 8
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
Triceps Cable Push-aways (Rope)
70x8
70x8
70x8
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 8
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
280x8
280x8
300x5
300x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
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 8
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
330x8
330x8
350x5
350x5
Seated Pull-downs (Super Lat bar)
175x8
175x8
175x8
Landmine Rows
110x8
110x8
110x8
Banding lying Dumbbell Triceps Extension
30x8
30x8
30x8
Cable crunches
3 sets of 25 with 95 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 8
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press
175x8
175x8
190x5
190x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Press
100x8
100x8
100x8
Standing Dumbbell Curls
55x8
55x8
55x8
Single Arm Triceps Extension (cable)
40x8
40x8
40x8
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
3.5 mile treadmill walk with weighted vest
Post-workout: None
Time of workout: 60 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 and Waffle
Landmine Rows with Lat-Blaster attachment +
230x5
230x5
230x5
Upright Rows - EZ Bar +
175x5
175x5
175x5
Seal Rows (Dumbbells)
110x6
110x6
110x6
Close Grip Pin Press +
260x5
260x5
260x5
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
Incline Bench Press (Barbell)
245x5
245x5
260x3
260x3
Reverse-grip Bench Press
225x5
225x5
225x5
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Stranding OHP (Hex bar) +
175x5
175x5
175x5
Cable Curls from squatting position
85x8
85x8
85x8
Triceps Pulldown w/14" bar
105x10
105x10
105x10
Post-workout: None
Time of workout: 1 hour
Additional cardio: 30 minute walk
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
Triceps Cable Push-aways (Rope)
70x8
70x8
70x8
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
Hex Bar Shrugs
350x15
350x15
350x15
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
Seated Pull-downs (Super Lat bar) +
190x5
190x5
190x5
Landmine Rows
125x8
125x8
125x8
Banding lying Dumbbell Triceps Extension
35x8
35x8
35x8
Cable crunches +
3 sets of 25 with 95 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
