-
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 (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band
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
240x12
240x12
260x8
260x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12
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
295x12
295x12
315x8
315x8
Seated Pull-downs (neutral v-grip)
150x12
150x12
150x12
Meadows Rows w/Landmine
75x12
75x12
75x12
Lateral Raises (Dumbbells)
35x12
35x12
35x12
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
Standing Overhead Press (Barbell)
155x12
155x12
170x8
170x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Arnold Presses
50x12
50x12
50x12
Standing Dumbbell Curls
45x10
45x10
45x10
Single Arm Triceps Extension (cable)
45x12
45x12
45x12
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: Cereal
Landmine Rows with neutral v-grip +
200x8
200x8
200x8
Lat Pull-downs +
160x8
160x8
160x8
Seated Cable Rows w/neutral v-grip
235x8
235x8
235x8
Squeeze Press (Dumbbells)
60x12
60x12
60x12
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: Sausage and Eggs
Bench Press (Barbell)
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss Bar) +
175x8
175x8
175x8
Butterflies (Dumbbells)
60x8
60x8
60x8
Bradford Presses +
145x8
145x8
145x8
Hammer Curls (Dumbbells)
50x10
50x10
50x10
Triceps Pulldown w/14" bar +
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 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 (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band
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 +
265x8
265x8
285x5
285x5
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12
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 +
320x8
320x8
340x5
340x5
Seated Pull-downs (neutral v-grip)
170x8
170x8
170x8
Meadows Rows w/Landmine
90x8
90x8
90x8
Lateral Raises (Dumbbells)
40x8
40x8
40x8
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
Standing Overhead Press (Barbell)
175x8
175x8
190x5
190x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Arnold Presses
55x8
55x8
55x8
Standing Dumbbell Curls
50x8
50x8
50x8
Single Arm Triceps Extension (cable)
50x8
50x8
50x8
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
4.5 mile treadmill walk
Post-workout: None
Time of workout: 75 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: Oatmeal, coffee
Landmine Rows with neutral v-grip +
205x8
205x8
205x8
Lat Pull-downs
165x8
165x8
165x8
Seated Cable Rows w/neutral v-grip +
235x8
235x8
235x8
Squeeze Press (Dumbbells)
60x12
60x12
60x12
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: Oatmeal, coffee
Bench Press (Barbell)
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss Bar) +
180x8
180x8
180x8
Butterflies (Dumbbells)
60x8
60x8
60x8
Bradford Presses +
150x8
150x8
150x8
Hammer Curls (Dumbbells)
50x10
50x10
50x10
Triceps Pulldown w/14" bar
95x8
95x8
95x8
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 (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band
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
270x8
270x8
290x5
290x5
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12
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 +
325x8
325x8
345x5
345x5
Seated Pull-downs (neutral v-grip) +
170x8
170x8
170x8
Meadows Rows w/Landmine +
90x8
90x8
90x8
Lateral Raises (Dumbbells)
40x8
40x8
40x8
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
Standing Overhead Press (Barbell)
175x8
175x8
190x5
190x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Arnold Presses
55x8
55x8
55x8
Standing Dumbbell Curls
50x8
50x8
50x8
Single Arm Triceps Extension (cable)
50x8
50x8
50x8
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 6
Day 7 (Cardio)
Pre-Workout: None
4.5 mile treadmill walk
Post-workout: None
Time of workout: 75 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: Egg sandwich
Landmine Rows with neutral v-grip +
210x8
210x8
210x8
Lat Pull-downs
165x8
165x8
165x8
Seated Cable Rows w/neutral v-grip +
240x8
240x8
240x8
Squeeze Press (Dumbbells)
60x12
60x12
60x12
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: Coffee
Bench Press (Barbell)
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss Bar) +
185x8
185x8
185x8
Butterflies (Dumbbells)
60x8
60x8
60x8
Bradford Presses +
155x8
155x8
155x8
Hammer Curls (Dumbbells)
50x10
50x10
50x10
Triceps Pulldown w/14" bar
95x8
95x8
95x8
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 (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band
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 +
270x8
270x8
290x5
290x5
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12
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 +
330x8
330x8
350x5
350x5
Seated Pull-downs (neutral v-grip) +
170x8
170x8
170x8
Meadows Rows w/Landmine
95x8
95x8
95x8
Lateral Raises (Dumbbells)
40x8
40x8
40x8
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
Standing Overhead Press (Barbell) +
175x8
175x8
190x5
190x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Arnold Presses
55x8
55x8
55x8
Standing Dumbbell Curls
50x8
50x8
50x8
Single Arm Triceps Extension (cable)
50x8
50x8
50x8
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: Egg sandwich
Landmine Rows with neutral v-grip
215x8
215x8
215x8
Lat Pull-downs
170x8
170x8
170x8
Seated Cable Rows w/neutral grip Super Lat-bar
210x8
210x8
210x8
Squeeze Press (Dumbbells)
60x12
60x12
60x12
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: Coffee
Bench Press (Barbell)
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss Bar)
190x8
190x8
190x8
Butterflies (Dumbbells)
60x8
60x8
60x8
Bradford Presses
160x8
160x8
160x8
Hammer Curls (Dumbbells)
50x10
50x10
50x10
Triceps Pulldown w/14" bar
95x8
95x8
95x8
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 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 (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band
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
275x8
275x8
295x5
295x5
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12
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
335x8
335x8
355x5
355x5
Seated Pull-downs (neutral v-grip)
175x8
175x8
175x8
Meadows Rows w/Landmine
95x8
95x8
95x8
Lateral Raises (Dumbbells)
40x8
40x8
40x8
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
Standing Overhead Press (Barbell)
180x8
180x8
195x5
195x5
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Arnold Presses
55x8
55x8
55x8
Standing Dumbbell Curls
50x8
50x8
50x8
Single Arm Triceps Extension (cable)
50x8
50x8
50x8
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
4.5 mile treadmill walk
Post-workout: None
Time of workout: 75 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: None
Landmine Rows with neutral v-grip
230x5
230x5
230x5
Lat Pull-downs
190x5
190x5
190x5
Seated Cable Rows w/neutral grip Super Lat-bar +
230x5
230x5
230x5
Squeeze Press (Dumbbells)
60x12
60x12
60x12
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: Coffee, bacon, eggs
Bench Press (Barbell)
270x5
270x5
285x3
285x3
Incline Bench Press (Swiss Bar) +
210x5
210x5
210x5
Butterflies (Dumbbells)
60x8
60x8
60x8
Bradford Presses +
175x5
175x5
175x5
Hammer Curls (Dumbbells)
50x10
50x10
50x10
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 (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band
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
300x5
300x5
320x3
320x3
Hex Bar Shrugs +
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar +
140x15
140x15
140x15
Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12
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 +
360x5
360x5
380x3
380x3
Seated Pull-downs (neutral v-grip) +
190x5
190x5
190x5
Meadows Rows w/Landmine
110x5
110x5
110x5
Lateral Raises (Dumbbells)
45x6
45x6
45x6
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 9
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Overhead Press (Barbell)
195x5
195x5
210x3
210x3
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Arnold Presses
60x6
60x6
60x6
Standing Dumbbell Curls
60x6
60x6
60x6
Single Arm Triceps Extension (cable)
60x5
60x5
60x5
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
4.5 mile treadmill walk
Post-workout: None
Time of workout: 75 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: None
Landmine Rows with neutral v-grip
235x5
235x5
235x5
Lat Pull-downs
200x5
200x5
200x5
Seated Cable Rows w/neutral grip Super Lat-bar +
235x5
235x5
235x5
Squeeze Press (Dumbbells)
60x12
60x12
60x12
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
Bench Press (Barbell) +
270x5
270x5
285x3
285x3
Incline Bench Press (Swiss Bar) +
215x5
215x5
215x5
Butterflies (Dumbbells)
60x8
60x8
60x8
Bradford Presses +
180x5
180x5
180x5
Hammer Curls (Dumbbells)
50x10
50x10
50x10
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 (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band
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
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12
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
365x5
365x5
385x3
385x3
Seated Pull-downs (neutral v-grip)
195x5
195x5
195x5
Meadows Rows w/Landmine +
110x5
110x5
110x5
Lateral Raises (Dumbbells)
45x6
45x6
45x6
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 10
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Overhead Press (Barbell)
195x5
195x5
210x3
210x3
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Arnold Presses
60x6
60x6
60x6
Standing Dumbbell Curls
60x6
60x6
60x6
Single Arm Triceps Extension (cable)
60x5
60x5
60x5
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 10
Day 7 (Cardio)
Pre-Workout: None
4.5 mile treadmill walk
Post-workout: None
Time of workout: 75 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 11
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with neutral v-grip
235x5
235x5
235x5
Lat Pull-downs
200x5
200x5
200x5
Seated Cable Rows w/neutral grip Super Lat-bar +
240x5
240x5
240x5
Squeeze Press (Dumbbells)
60x12
60x12
60x12
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
Bench Press (Barbell) +
270x5
270x5
285x3
285x3
Incline Bench Press (Swiss Bar)
220x5
220x5
220x5
Butterflies (Dumbbells)
60x8
60x8
60x8
Bradford Presses
185x5
185x5
185x5
Hammer Curls (Dumbbells)
55x10
55x10
55x10
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 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 (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band
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
