-
Week 4
Day 4 (Legs/Traps)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Back Squats
240x12
240x12
260x8
260x8
Angled Cable Upright Row
105x12
105x12
105x12
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
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: Smoothie and Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Hex Bar Dead lifts
290x12
290x12
310x8
310x8
Lat Pull-downs (Super Lat bar)
165x12
165x12
165x12
Meadows Rows
80x12
80x12
80x12
Cable Curls
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: 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: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Standing OHP (Dumbbells)
70x12
70x12
70x12
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Y-T-W-L's
Lightweight Resistance Bands
Concentration 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
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
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: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Landmine Rows with Lat-Blaster attachment
215x8
215x8
215x8
Landmine Rows with neutral v-grip +
190x8
190x8
190x8
Seal Rows (Dumbbells)
100x8
100x8
100x8
Seated Barbell Curl - EZ Bar
115x12
115x12
115x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
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 2 (Chest/Shoulders)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Flat Bench Press (Barbell)
245x8
245x8
260x5
260x5
Incline Bench Press (Swiss Bar-wide Grip) +
190x8
190x8
190x8
Incline Butterflies (Dumbbells)
60x8
60x8
60x8
Bradford Presses (Barbell) +
135x8
135x8
135x8
Dumbbell Curls
55x8
55x8
55x8
Triceps Pulldown w/14" bar
100x8
100x8
100x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk
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: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
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
Incline Curls (Dumbbells)
40x8
40x8
40x8
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: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Back Squats
265x8
265x8
285x5
285x5
Angled Cable Upright Row
120x8
120x8
120x8
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: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Hex Bar Dead lifts +
315x8
315x8
335x5
335x5
Lat Pull-downs (Super Lat bar)
185x8
185x8
185x8
Meadows Rows +
95x8
95x8
95x8
Cable Curls
85x8
85x8
85x8
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: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Standing OHP (Dumbbells)
75x8
75x8
75x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
40x8
40x8
40x8
Y-T-W-L's
Lightweight Resistance Bands
Concentration curls
50x8
50x8
50x8
Triceps Cable Extension (Rope)
80x8
80x8
80x8
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 1 (Back/abs)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Landmine Rows with Lat-Blaster attachment +
215x8
215x8
215x8
Landmine Rows with neutral v-grip +
195x8
195x8
195x8
Seal Rows (Dumbbells)
100x8
100x8
100x8
Seated Barbell Curl - EZ Bar
115x8
115x8
115x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
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 2 (Chest/Shoulders)
Pre-Workout: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Flat Bench Press (Barbell)
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss Bar-wide Grip) +
195x8
195x8
195x8
Incline Butterflies (Dumbbells)
60x8
60x8
60x8
Bradford Presses (Barbell) +
140x8
140x8
140x8
Dumbbell Curls
55x8
55x8
55x8
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: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
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
Incline Curls (Dumbbells)
40x8
40x8
40x8
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: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Back Squats
270x8
270x8
290x5
290x5
Angled Cable Upright Row +
120x8
120x8
120x8
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: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Hex Bar Dead lifts +
320x8
320x8
340x5
340x5
Lat Pull-downs (Super Lat bar) +
185x8
185x8
185x8
Meadows Rows
100x8
100x8
100xx8
Cable Curls
85x8
85x8
85x8
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: 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: Con-Cret Creatine HCl - Lemon Lime flavor (one scoop)
Standing OHP (Dumbbells)
80x8
80x8
80x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells) +
40x8
40x8
40x8
Y-T-W-L's
Lightweight Resistance Bands
Concentration curls
50x8
50x8
50x8
Triceps Cable Extension (Rope)
80x8
80x8
80x8
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
3.4 mile 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: First outdoor run of the year. A brisk 40 degrees, but sun was out. Lungs felt good and did not expect to run in that fast of a time. Keeping up on the treadmill during the winter definitely helped out.
-
Week 7
Day 1 (Back/abs)
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
220x8
220x8
220x8
Landmine Rows with neutral v-grip +
200x8
200x8
200x8
Seal Rows (Dumbbells) +
100x8
100x8
100x8
Seated Barbell Curl - EZ Bar
115x8
115x8
115x8
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
Flat Bench Press (Barbell)
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss Bar-wide Grip)
200x8
200x8
200x8
Incline Butterflies (Dumbbells)
60x8
60x8
60x8
Bradford Presses (Barbell) +
145x8
145x8
145x8
Dumbbell Curls
55x8
55x8
55x8
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 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
Incline Curls (Dumbbells)
40x8
40x8
40x8
Standing Single Arm Cable Rows
60x8
60x8
60x8
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: Banana
Back Squats +
275x8
275x8
295x5
295x5
Angled Cable Upright Row +
125x8
125x8
125x8
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
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
Lat Pull-downs (Super Lat bar)
190x8
190x8
190x8
Meadows Rows
100x8
100x8
100xx8
Cable Curls
85x8
85x8
85x8
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: 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 OHP (Dumbbells)
80x8
80x8
80x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Lateral Raises (Dumbbells)
45x8
45x8
45x8
Y-T-W-L's
Lightweight Resistance Bands
Concentration curls
50x8
50x8
50x8
Triceps Cable Extension (Rope)
80x8
80x8
80x8
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
1 hour 20 minute walk with weighted vest
Post-workout: None
Time of workout: 80 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: None
Landmine Rows with Lat-Blaster attachment +
225x8
225x8
225x8
Landmine Rows with neutral v-grip +
205x8
205x8
205x8
Seal Rows (Dumbbells)
105x8
105x8
105x8
Seated Barbell Curl - EZ Bar
115x8
115x8
115x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
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 2 (Chest/Shoulders)
Pre-Workout: None
Flat Bench Press (Barbell)
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss Bar-wide Grip)
200x8
200x8
200x8
Incline Butterflies (Dumbbells)
60x8
60x8
60x8
Bradford Presses (Barbell)
150x8
150x8
150x8
Dumbbell Curls
55x8
55x8
55x8
Triceps Pulldown w/14" bar
100x8
100x8
100x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: One 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 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
Incline Curls (Dumbbells)
40x8
40x8
40x8
Standing Single Arm Cable Rows
65x8
65x8
65x8
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
Angled Cable Upright Row
130x8
130x8
130x8
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
Lat Pull-downs (Super Lat bar)
190x8
190x8
190x8
Meadows Rows
100x8
100x8
100x8
Cable Curls
85x8
85x8
85x8
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: 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
