Printable View
Week 10
Day 7 (Cardio)
Pre-Workout: None
5 mile treadmill walk with weighted vest
Post-workout: None
Time of workout: 85 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: Cutler Nutrition - Fundamentals
Landmine Rows with Lat-Blaster attachment +
250x5
250x5
250x5
Upright Rows - EZ Bar +
185x5
185x5
185x5
Seal Rows (Dumbbells)
100x8
100x8
100x8
Face-pulls (Rope)
100x5
100x5
100x5
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: Cutler Nutrition - Fundamentals
Incline Bench Press (Barbell)
250x5
250x5
265x3
265x3
Bench Press (Swiss Bar) +
245x5
245x5
245x5
Incline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
55x5
55x5
55x5
Cable Curls from squatting position
80x8
80x8
80x8
Triceps Pulldown w/14" bar
105x8
105x8
105x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile treadmill walk
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: Cutler Nutrition - Fundamentals
20 minute skip-rope routine
3 mile walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Standing Single Arm Cable Rows
85x8
85x8
85x8
Trunk Rotators with 45 pound plate
3 set of 50
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: Cutler Nutrition - Fundamentals
Back Squats +
305x5
305x5
325x3
325x3
Hex Bar Shrugs
365x15
365x15
365x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Crunches
3 sets of 40
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile walk
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: Cutler Nutrition - Fundamentals
Hex Bar Dead lifts +
365x5
365x5
385x3
385x3
Seated Pull-downs (Super Lat bar)
210x5
210x5
210x5
Landmine Rows
135x5
135x5
135x5
Seated Cable Rows with 14" bar
270x5
270x5
270x5
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: 3 mile 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
Military Press (Dumbbells)
90x5
90x5
90x5
Weighted Triceps Dips w/Fat Gripz
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Presses
120x5
120x5
120x5
Standing Dumbbell Curls w/Fat Gripz
50x8
50x8
50x8
Cable Triceps Extension (Rope)
105x8
105x8
105x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3 mile 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
5 mile treadmill walk with weighted vest
Post-workout: None
Time of workout: 85 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: Cutler Nutrition - Fundamentals
Landmine Rows with Lat-Blaster attachment
255x5
255x5
255x5
Upright Rows - EZ Bar
190x5
190x5
190x5
Seal Rows (Dumbbells)
100x8
100x8
100x8
Face-pulls (Rope)
100x5
100x5
100x5
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
Incline Bench Press (Barbell)
250x5
250x5
265x3
265x3
Bench Press (Swiss Bar)
250x5
250x5
250x5
Incline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
55x5
55x5
55x5
Cable Curls from squatting position
80x8
80x8
80x8
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 12
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
3 mile walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Standing Single Arm Cable Rows
85x8
85x8
85x8
Trunk Rotators with 45 pound plate
3 set of 50
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: Cutler Nutrition - Fundamentals
Back Squats
310x5
310x5
330x3
330x3
Hex Bar Shrugs
365x15
365x15
365x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Crunches
3 sets of 40
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 12
Day 5 (Back/Abs)
Pre-Workout: Cutler Nutrition - Fundamentals
Hex Bar Dead lifts
370x5
370x5
390x3
390x3
Seated Pull-downs (Super Lat bar)
210x5
210x5
210x5
Landmine Rows
135x5
135x5
135x5
Seated Cable Rows with 14" bar
270x5
270x5
270x5
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: 3 mile 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
Military Press (Dumbbells)
90x5
90x5
90x5
Weighted Triceps Dips w/Fat Gripz
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Presses
120x5
120x5
120x5
Standing Dumbbell Curls w/Fat Gripz
50x8
50x8
50x8
Cable Triceps Extension (Rope)
105x8
105x8
105x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 12
Day 7 (Cardio)
Pre-Workout: None
5 mile treadmill walk with weighted vest
Post-workout: None
Time of workout: 85 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
Deload this week before kicking off a fresh 12 week program....
Kicking off a fresh new 12 week workout cycle. Changing some things up and trying some new lifts. Variety is key.
Week 1
Day 1
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10
Lat Pull-downs to mid-chest (Wide-Grip)
135x12
135x12
135x12
Reverse-Grip Bent Over Rows (Barbell) +
195x12
195x12
195x12
Rack Pulls +
285x12
285x12
285x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
Day 2 (Chest/Shoulders)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Bench Press w/Fat Gripz (Barbell) +
210x12
210x12
225x8
265x3
Incline Bench Press (Swiss Bar) +
165x12
165x12
165x12
Decline Butterflies (Dumbbells)
45x12
45x12
45x12
Front Raises (Dumbbells) +
35x12
35x12
35x12
Standing Curls w/Fat Gripz (EZ Bar) +
75x12
75x12
75x12
Seated French Press (EZ Bar) +
85x12
85x12
85x12
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 1
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
3 mile walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Standing Neutral-Grip Cable Rows +
100x12
100x12
100x12
Trunk Rotators with 45 pound plate
3 set of 50
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 1
Day 4 (Legs/Traps)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Back Squats +
230x12
230x12
250x8
250x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
135x15
135x15
135x15
Hanging Leg Raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
Day 5 (Back/Abs)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Hex Bar Dead lifts +
285x12
285x12
305x8
305x8
Reverse-Grip Lat Pull-downs to mid-chest
150x12
150x12
150x12
Meadows Rows (Landmine) +
80x12
80x12
80x12
Seal Rows (Dumbbells)
70x12
70x12
70x12
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 shoveling snow
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Standing Overhead Press (Swiss Bar) +
145x12
145x12
145x12
Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20
Y-T-W-L's
Lightweight Resistance Bands
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Standing Hammer Curls w/Fat Gripz
40x12
40x12
40x12
Behind the neck Cable Triceps Extension (Rope) +
60x12
60x12
60x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3 mile 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 1
Day 7 (Cardio)
Pre-Workout: None
5 mile treadmill walk with weighted vest
Post-workout: None
Time of workout: 85 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 2
Day 1
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10
Lat Pull-downs to mid-chest (Wide-Grip) +
140x12
140x12
140x12
Reverse-Grip Bent Over Rows (Barbell) +
205x12
205x12
205x12
Rack Pulls +
295x12
295x12
295x12
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 2
Day 2 (Chest/Shoulders)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Bench Press w/Fat Gripz (Barbell) +
215x12
215x12
230x8
230x8
Incline Bench Press (Swiss Bar) +
170x12
170x12
170x12
Decline Butterflies (Dumbbells)
45x12
45x12
45x12
Front Raises (Dumbbells)
40x12
40x12
40x12
Standing Curls w/Fat Gripz (EZ Bar) +
80x12
80x12
80x12
Seated French Press (EZ 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 2
Day 3 (Cardio)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
20 minute skip-rope routine
3 mile walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Standing Neutral-Grip Cable Rows +
105x12
105x12
105x12
Trunk Rotators with 45 pound plate
3 set of 50
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 2
Day 4 (Legs/Traps)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Back Squats +
235x12
235x12
255x8
255x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
135x15
135x15
135x15
Hanging Leg Raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile walk w/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 5 (Back/Abs)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Hex Bar Dead lifts +
290x12
290x12
310x8
310x8
Reverse-Grip Lat Pull-downs to mid-chest +
150x12
150x12
150x12
Meadows Rows (Landmine)
85x12
85x12
85x12
Seal Rows (Dumbbells) +
70x12
70x12
70x12
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: 5 mile walk
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: BPI Creatine - Fruit Punch flavor (1 scoop)
Standing Overhead Press (Swiss Bar) +
150x12
150x12
150x12
Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20
Y-T-W-L's
Lightweight Resistance Bands
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Standing Hammer Curls w/Fat Gripz
40x12
40x12
40x12
Behind the neck Cable Triceps Extension (Rope)
65x12
65x12
65x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3 mile 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
5 mile treadmill walk with weighted vest
Post-workout: None
Time of workout: 85 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.