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Week 11
Day 5 (Shoulders/back- Light)
Pre-Workout: None
Standing OHP (barbell)
190x5
190x5
205x3
205x3
Military Press (Swiss Bar)
165x8
165x8
165x8
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 11
Day 6 (Legs/Chest - Light)
Pre-Workout: None
Back Squats
270x5
270x5
290x3
290x3
Flat Bench Press (barbell)
285x5
285x5
300x3
300x3
Incline Bench Press (barbell)
245x5
245x5
260x3
260x3
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
135x20
135x20
135x20
Dips
3 sets of 20
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Week 12
Day 1 (Shoulders/back- Heavy)
Pre-Workout: None
Standing OHP (barbell)
205x5
205x5
220x3
220x3
Military Press (Swiss Bar)
175x8
175x8
175x8
Upright Row (EZ-bar)
175x10
175x10
175x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
130x20
130x20
130x20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Additional Cardio: 20 minute skip-rope routine
Week 12
Day 2 (Legs/Chest - Heavy)
Pre-Workout: None
Back Squats
290x5
290x5
310x3
310x3
Flat Bench Press (Barbell)
300x5
300x5
315x3
315x3
Incline Bench Press (Barbell)
260x5
260x5
275x3
275x3
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x8
175x8
175x8
Post-workout: Phase8 (One scoop vanilla flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Additional Cardio: 20 minute skip-rope routine
Week 12
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, coconut oil, almonds, oats, almond milk)
Preacher Curls (EZ-bar)
110x8
110x8
110x8
Dumbbell-Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
135x12
135x12
135x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-bar)
95x10
95x10
95x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Additional Cardio: 20 minute skip-rope routine
Week 12
Day 5 (Shoulders/back- Light)
Pre-Workout: None
Standing OHP (barbell)
190x5
190x5
205x3
205x3
Military Press (Swiss Bar)
165x8
165x8
165x8
Upright Row (EZ-bar)
155x10
155x10
155x10
Barbell Shrugs
305x15
305x15
305x15
Dumbbell Shrugs
60x25
60x25
60x25
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Additional Cardio: 20 minute skip-rope routine
Week 12
Day 5 (Legs/Chest - Light)
Pre-Workout: None
Back Squats
275x5
275x5
295x3
295x3
Flat Bench Press (barbell)
285x5
285x5
300x3
300x3
Incline Bench Press (barbell)
245x5
245x5
260x3
260x3
Tricep rope push-downs
125x15
125x15
125x15
Tricep push-down with 20" bar
135x20
135x20
135x20
Dips
3 sets of 20
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Additional Cardio: 20 minute skip-rope routine
Week 12
Day 6 (cardio/abs)
Pre-Workout: None
5k run on treadmill
Time: 40 minutes (program has a built in warmup and cool down)
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
I finished my 12 week program and am now going to be deloading for 1-2 weeks doing mainly running and skipping rope.
I really liked this last program, having switched from one body part per day back to core lifts twice a week (heavy and light). It's certainly more work/more hours in the gym, but I added some nice mass.
Pre-Workout: None
3.5 mile outdoor run
Time: 35 minutes
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Starting new 12 week cycle.
Week 1
Day 1 (Shoulders/back- Heavy)
Pre-Workout: Coffee
Standing OHP (barbell)
170x12
170x12
185x8
185x8
Military Press (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
125x20
125x20
125x20
Post-workout: Phase8 (1 and a half scoops vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 1
Day 2 (Legs/Chest - Heavy)
Pre-Workout: Coffee
Back Squats
225x12
225x12
245x8
245x8
Flat Bench Press (Barbell)
255x12
255x12
270x8
270x8
Flat Bench Press (Swiss Bar)
195x12
195x12
210x8
210x8
Butterflies (dumbbell)
45x10
45x10
45x10
Raised push-ups
3 sets of 20
Post-workout: Phase8 (One scoop peanut butter chocolate flavor w/water and almond milk)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Week 1
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, oats, almonds, spinach, almond milk)
Preacher Curls (EZ-bar)
105x10
105x10
105x10
Hammer-Curls (dumbbells)
50x10
50x10
50x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
115x12
115x12
115x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-bar)
95x10
95x10
95x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: Phase8 (1 scoop vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Additional Cardio: 20 skip-rope routine
Week 1
Day 4 (Shoulders/back- Light)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, scoop of PB Fit, coconut oil, almonds, spinach, almond milk)
Standing OHP (barbell)
155x12
155x12
170x8
170x8
Military Press (Swiss Bar)
155x8
155x8
155x8
Military Press (Dumbbells)
50x10
50x10
50x10
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Additional Cardio: 20 skip-rope routine
Week 1
Day 5 (Legs/Chest - Light)
Pre-Workout: None
Back Squats
215x12
215x12
235x8
235x8
Flat Bench Press (Barbell)
240x12
240x12
255x8
255x8
Flat Bench Press (Swiss Bar)
195x12
195x12
210x8
210x8
Tricep rope push-downs
115x15
115x15
115x20
Tricep push-down with 20" bar
135x15
135x15
135x15
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Week 1
Day 6 (cardio/abs)
Pre-Workout: None
20 minute skip-rope routine
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
In. Nice work!
Week 2
Day 1 (Shoulders/back- Heavy)
Pre-Workout: Eggs, avocado, oatmeal
Standing OHP (barbell)
170x12
170x12
185x8
185x8
Military Press (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
125x20
125x20
125x20
Post-workout: Phase8 (1 and a half scoops vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 2
Day 2 (Legs/Chest - Heavy)
Pre-Workout: None
Back Squats
235x12
235x12
255x8
255x8
Flat Bench Press (Barbell)
255x12
255x12
270x8
270x8
Flat Bench Press (Swiss Bar)
195x12
195x12
210x8
210x8
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
170x8
170x8
170x8
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Week 2
Day 3 (Arms)
Pre-Workout: None
Preacher Curls (EZ-bar)
105x10
105x10
105x10
Dumbbell Curls (dumbbells)
50x9
50x9
50x9
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
115x12
115x12
115x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-bar)
95x10
95x10
95x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 2
Day 4 (Shoulders/back- Light)
Pre-Workout: None
Standing OHP (barbell)
155x12
155x12
170x8
170x8
Military Press (Dumbbells)
50x10
50x10
50x10
Upright Row (EZ-bar)
145x10
145x10
145x10
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 2
Day 5 (Legs/Chest - Light)
Pre-Workout: None
Back Squats
215x12
215x12
235x8
235x8
Flat Bench Press (Barbell)
240x12
240x12
255x8
255x8
Flat Bench Press (Swiss Bar)
195x12
195x12
210x8
210x8
Tricep rope push-downs
115x15
115x15
115x20
Tricep push-down with 20" bar
135x15
135x15
135x15
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Week 2
Day 6 (cardio/abs)
Pre-Workout: None
20 minute skip-rope routine
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Kneeling Crunches--Rogue Bands
3 sets of 25
Post-workout: None
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 3
Day 1 (Shoulders/back- Heavy)
Pre-Workout: Eggs
Standing OHP (barbell)
170x12
170x12
185x8
185x8
Military Press (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
165x10
165x10
165x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
125x20
125x20
125x20
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 3
Day 2 (Legs/Chest - Heavy)
Pre-Workout: None
Back Squats
235x12
235x12
255x8
255x8
Flat Bench Press (Barbell)
255x12
255x12
270x8
270x8
Flat Bench Press (Swiss Bar)
195x12
195x12
210x8
210x8
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
170x8
170x8
170x8
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Week 3
Day 3 (Arms)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, apple, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk)
Preacher Curls (EZ-bar)
105x10
105x10
105x10
Hammer-Curls (dumbbells)
55x10
55x10
55x10
Hanging Isolation Curls (dumbbells)
40x10
40x10
40x10
Rope Hammer Curl
115x12
115x12
115x12
Pull-ups (hammer-grip)
3 sets of 10
Reverse Curls (EZ-bar)
95x10
95x10
95x10
Dumbbell Wrist Curls
40x20
40x20
40x20
Wrist-Roller
3 sets of 5 with 7.5 pounds
Hammer Curls--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 3
Day 4 (Shoulders/back- Light)
Pre-Workout: NutriBullet smoothie (frozen fruit, banana, avocado, scoop of PB Fit, coconut oil, walnuts, spinach, almond milk)
Standing OHP (barbell)
155x12
155x12
170x8
170x8
Military Press (Dumbbells)
50x10
50x10
50x10
Upright Row (EZ-bar)
145x10
145x10
145x10
Barbell Shrugs
300x15
300x15
300x15
Dumbbell Shrugs
60x25
60x25
60x25
Upright Rows--Rogue Bands
3 sets of 15
Pull-ups (ultra wide-grip)
3 sets of 10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Week 3
Day 5 (Legs/Chest - Light)
Pre-Workout: None
Back Squats
215x12
215x12
235x8
235x8
Flat Bench Press (Barbell)
240x12
240x12
255x8
255x8
Flat Bench Press (Swiss Bar)
195x12
195x12
210x8
210x8
Tricep rope push-downs
115x15
115x15
115x20
Tricep push-down with 20" bar
135x15
135x15
135x15
Butterflies--Rogue Bands
3 sets of 15
Post-workout: None
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin
Additional cardio: 20 minute skip-rope routine
Week 3
Day 6 (cardio)
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time: 35 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg), and a Multi-vitamin
Note: This run really sucked because of the humidity and my shin hurt from skipping rope the day prior. Had to go very slow, but at least never stopped running the whole time.
Week 4
Day 1 (Shoulders/back- Heavy)
Pre-Workout: Coffee
Standing OHP (barbell)
170x12
170x12
185x8
185x8
Military Press (Dumbbells)
60x10
60x10
60x10
Upright Row (EZ-bar)
170x10
170x10
170x10
Lateral Raises (dumbbell)
50x10
50x10
50x10
Front Raises (Swiss Bar)
85x10
85x10
85x10
Pull-ups (ultra wide-grip)
3 sets of 12
Trunk Rotators (with 45 pound plate)
3 sets of 50
Bradford Presses (barbell)
125x20
125x20
125x20
Post-workout: Phase8 (1 and a half scoops vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), and a Multi-vitamin
Week 4
Day 2 (Legs/Chest - Heavy)
Pre-Workout: Coffee
Back Squats
235x12
235x12
255x8
255x8
Flat Bench Press (Barbell)
255x12
255x12
270x8
270x8
Flat Bench Press (Swiss Bar)
200x12
200x12
215x8
215x8
Butterflies (dumbbell)
50x10
50x10
50x10
Raised push-ups
3 sets of 20
Flat Bench Press (Barbell with Rogue Bands added for resistance)
175x8
175x8
175x8
Post-workout: Phase8 (1 and a half scoops vanilla flavor)
Time of workout: 1 hour and 15 minutes
Other supps: Fish Oil/Omega-3's (1200mg), Turmeric (1000mg) and a Multi-vitamin