-
Week 2
Day 2 (Chest/Shoulders)
Pre-Workout: None
Incline Bench Press (Barbell) +
200x12
200x12
215x8
215x8
Bench Press (Swiss Bar)
215x12
215x12
215x12
Incline Butterflies (Dumbbells)
50x12
50x12
50x12
Front Raises (Dumbbells) +
35x12
35x12
35x12
Cable Curls from squatting position
75x10
75x10
75x10
Triceps Pulldown w/14" 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 2
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 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
70x8
70x8
70x8
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: None
Back Squats +
240x12
240x12
260x8
260x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
135x15
135x15
135x15
Crunches
40x3
40x3
40x3
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 2
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
290x12
290x12
310x8
310x8
Seated Pull-downs (Super Lat bar)
155x12
155x12
155x12
Landmine Rows +
90x12
90x12
90x12
Leg Raises +
BWx12
BWx12
BWx12
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 (Dumbells) +
70x12
70x12
70x12
Weighted Triceps Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Presses +
65x12
65x12
65x12
Standing Dumbbell Curls
45x8
45x8
45x8
Cable Triceps Extension (Rope)
75x12
75x12
75x12
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 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
195x12
195x12
195x12
Upright Rows - EZ Bar +
130x12
130x12
130x12
Seal Rows (Dumbbells) +
70x12
70x12
70x12
Face-pulls (Rope)
75x12
75x12
75x12
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)
205x12
205x12
220x8
220x8
Bench Press (Swiss Bar)
215x12
215x12
215x12
Incline Butterflies (Dumbbells) +
50x12
50x12
50x12
Front Raises (Dumbbells)
40x12
40x12
40x12
Cable Curls from squatting position
75x10
75x10
75x10
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 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
70x8
70x8
70x8
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 3
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
Crunches
40x3
40x3
40x3
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 +
290x12
290x12
310x8
310x8
Seated Pull-downs (Super Lat bar)
160x12
160x12
160x12
Landmine Rows
95x12
95x12
95x12
Leg Raises
BWx15
BWx15
BWx15
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 (Dumbells)
75x12
75x12
75x12
Weighted Triceps Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Presses +
70x12
70x12
70x12
Standing Dumbbell Curls
45x8
45x8
45x8
Cable Triceps Extension (Rope) +
75x12
75x12
75x12
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
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 4
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
200x12
200x12
200x12
Upright Rows - EZ Bar
135x12
135x12
135x12
Seal Rows (Dumbbells)
75x12
75x12
75x12
Face-pulls (Rope)
75x12
75x12
75x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 2 mile treadmill walk
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: Egg and toast
Incline Bench Press (Barbell)
205x12
205x12
220x8
220x8
Bench Press (Swiss Bar)
215x12
215x12
215x12
Incline Butterflies (Dumbbells)
55x12
55x12
55x12
Front Raises (Dumbbells)
40x12
40x12
40x12
Cable Curls from squatting position
75x10
75x10
75x10
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 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 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
70x12
70x12
70x12
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 4
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
245x12
245x12
265x8
265x8
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
Crunches
3 sets of 40
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 (Super Lat bar)
160x12
160x12
160x12
Landmine Rows
95x12
95x12
95x12
Leg Raises
BWx15
BWx15
BWx15
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 (Dumbbells)
75x12
75x12
75x12
Weighted Triceps Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Presses
75x12
75x12
75x12
Standing Dumbbell Curls
45x8
45x8
45x8
Cable Triceps Extension (Rope)
80x12
80x12
80x12
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
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 5
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment
220x8
220x8
220x8
Upright Rows - EZ Bar +
150x8
150x8
150x8
Seal Rows (Dumbbells)
90x8
90x8
90x8
Face-pulls (Rope)
85x8
85x8
85x8
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: Oatmeal
Incline Bench Press (Barbell)
225x8
225x8
240x5
240x5
Bench Press (Swiss Bar)
225x8
225x8
225x8
Incline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
45x8
45x8
45x8
Cable Curls from squatting position
80x8
80x8
80x8
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 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 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
80x8
80x8
80x8
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 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
Crunches
3 sets of 40
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 (Super Lat bar)
180x8
180x8
180x8
Landmine Rows
115x8
115x8
115x8
Leg Raises
BWx15
BWx15
BWx15
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: 2 hours shoveling snow
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 (Dumbbells)
85x8
85x8
85x8
Weighted Triceps Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Landmine Presses +
90x8
90x8
90x8
Standing Dumbbell Curls
50x8
50x8
50x8
Cable Triceps Extension (Rope) +
90x8
90x8
90x8
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: None
Landmine Rows with Lat-Blaster attachment
220x8
220x8
220x8
Upright Rows - EZ Bar
155x8
155x8
155x8
Seal Rows (Dumbbells)
90x8
90x8
90x8
Face-pulls (Rope)
85x8
85x8
85x8
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: Bacon and eggs
Incline Bench Press (Barbell) +
225x8
225x8
240x5
240x5
Bench Press (Swiss Bar)
225x8
225x8
225x8
Incline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells) +
45x8
45x8
45x8
Cable Curls from squatting position
80x8
80x8
80x8
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 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 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
80x8
80x8
80x8
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 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
Crunches
3 sets of 40
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
