-
Cycle 12 - B2
Pre-Workout: None
Barbell Curls w/Fat Gripz - Rest-Pause-reps
115x13
115x13
Hammer Curls (Dumbbells)
55x15
55x15
Back Squats
305x6
305x6
140x20 (widow maker)
Rack Pulls - Rest-Pause-reps
340x15
340x15
Barbell Shrugs - Rest-Pause-reps
365x15
365x15
YTWL's w/lightweight bands
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Cycle 12 - A3
Pre-Workout: None
Inclined Bench Press - Rest-Pause-reps
185x13
185x13
Upright Row w/EZ Bar - Rest-Pause-reps
135x20
135x20
Weighted Triceps Dips - Rest-Pause-reps
BW+35x15
BW+35x15
Seated Neutral-Grip Pulldowns - Rest-Pause-reps
160x15
160x15
Hex Bar Deadlifts
380x6
380x6
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Cycle 12 - B3
Pre-Workout: None
Dumbbell Curls - Rest-Pause-reps
45x15
45x15
Wrist Curls (Dumbbells)
45x30
45x30
Dumbbell Lunges
60x8
60x8
Romanian Deadlifts
260x15
260x15
Hex Bar Shrugs - Rest-Pause-reps
345x15
345x15
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Switching back to more of a bro split
Week 1
Day 1
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
205x12
205x12
205x12
Seated Cable Rows with Super Lat Bar
150x12
150x12
150x12
Single Arm Landmine Rows +
65x12
65x12
65x12
Seal Rows +
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 1
Day 2
Pre-Workout: C4 Superbrain Energy Drink
Flat Bench Press
215x12
215x12
230x8
230x8
Incline Bench Press +
175x12
175x12
175x12
Decline Dumbbell Flies
45x12
45x12
45x12
Flat Bench Press Swiss Bar (medium grip) +
135x12
135x12
135x12
Weighted Dips
BW+20x20
BW+20x20
BW+20x20
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
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Bodyweight+45x30
Bodyweight+45x30
Bodyweight+45x30
Hanging Leg Raises
BWx20
BWx20
BWx20
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), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 1
Day 4
Pre-Workout: None
Back Squat +
225x12
225x12
245x8
245x8
Rack Pulls +
315x12
315x12
315x12
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Hex Bar Shrugs +
135x15
135x15
135x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 1
Day 5
Pre-Workout: None
Standing Overhead Press (Barbell)
155x12
155x12
170x8
170x8
Front Raises
40x12
40x12
40x12
Bent Over Side Laterals
35x12
35x12
35x12
Standing Side Laterals
50x12
50x12
50x12
Cable Crunches
100x25
100x25
100x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 1
Day 6
Pre-Workout: None
Dumbbell Curls
40x12
40x12
40x12
Cable Curls +
80x12
80x12
80x12
Weighted Pull-ups (Neutral Grip)
BW+20x10
BW+20x10
BW+20x10
Rope Press-Downs
70x12
70x12
70x12
Behind the Neck Triceps Extensions (Cable)
60x12
60x12
60x12
Triceps Kickbacks (Dumbbells)
30x12
30x12
30x12
Trunk Rotators
3 sets of 50 with 45 pound plate
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip rope routine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 1
Day 7
Pre-Workout: None
3 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 2
Day 1
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
205x12
205x12
205x12
Seated Cable Rows with Super Lat Bar +
150x12
150x12
150x12
Single Arm Landmine Rows +
70x12
70x12
70x12
Seal Rows +
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 2
Day 2
Pre-Workout: C4 Superbrain Energy Drink
Flat Bench Press
215x12
215x12
230x8
230x8
Incline Bench Press +
180x12
180x12
180x12
Decline Dumbbell Flies +
45x12
45x12
45x12
Flat Bench Press Swiss Bar (medium grip) +
140x12
140x12
140x12
Weighted Dips
BW+20x20
BW+20x20
BW+20x20
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
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Bodyweight+45x30
Bodyweight+45x30
Bodyweight+45x30
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 5 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 4
Pre-Workout: None
Back Squat +
230x12
230x12
250x8
250x8
Rack Pulls +
325x12
325x12
325x12
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Hex Bar Shrugs
140x15
140x15
140x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 2
Day 5
Pre-Workout: None
Standing Overhead Press (Barbell) +
155x12
155x12
170x8
170x8
Front Raises +
40x12
40x12
40x12
Bent Over Side Laterals
35x12
35x12
35x12
Standing Side Laterals
50x12
50x12
50x12
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 2
Day 6
Pre-Workout: None
Dumbbell Curls
40x12
40x12
40x12
Cable Curls
85x12
85x12
85x12
Weighted Pull-ups (Neutral Grip)
BW+20x10
BW+20x10
BW+20x10
Rope Press-Downs +
70x12
70x12
70x12
Behind the Neck Triceps Extensions (Cable)
60x12
60x12
60x12
Triceps Kickbacks (Dumbbells)
30x12
30x12
30x12
Trunk Rotators
3 sets of 50 with 45 pound plate
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip rope routine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 2
Day 7
Pre-Workout: None
3 mile outdoor run
Post-workout: None
Time of workout: 31 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 3
Day 1
Pre-Workout: None
Landmine Rows with Lat-Blaster attachment +
210x12
210x12
210x12
Seated Cable Rows with Super Lat Bar
160x12
160x12
160x12
Single Arm Landmine Rows
85x12
85x12
85x12
Seal Rows +
65x12
65x12
65x12
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
Pre-Workout: C4 Superbrain Energy Drink
Flat Bench Press +
215x12
215x12
230x8
230x8
Incline Bench Press
185x12
185x12
185x12
Decline Dumbbell Flies
50x12
50x12
50x12
Flat Bench Press Swiss Bar (medium grip)
155x12
155x12
155x12
Weighted Dips
BW+20x20
BW+20x20
BW+20x20
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
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Bodyweight+45x30
Bodyweight+45x30
Bodyweight+45x30
Hanging Leg Raises
BWx20
BWx20
BWx20
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), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 3
Day 4
Pre-Workout: None
Back Squat +
235x12
235x12
255x8
255x8
Rack Pulls
330x12
330x12
330x12
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Hex Bar Shrugs
140x15
140x15
140x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 4.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 3
Day 5
Pre-Workout: None
Standing Overhead Press (Barbell)
160x12
160x12
175x8
175x8
Front Raises
45x12
45x12
45x12
Bent Over Side Laterals
35x12
35x12
35x12
Standing Side Laterals
50x12
50x12
50x12
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 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 3
Day 6
Pre-Workout: None
Dumbbell Curls
40x12
40x12
40x12
Cable Curls
85x12
85x12
85x12
Weighted Pull-ups (Neutral Grip)
BW+20x10
BW+20x10
BW+20x10
Rope Press-Downs
75x12
75x12
75x12
Behind the Neck Triceps Extensions (Cable)
60x12
60x12
60x12
Triceps Kickbacks (Dumbbells)
30x12
30x12
30x12
Trunk Rotators
3 sets of 50 with 45 pound plate
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip rope routine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 3
Day 7
Pre-Workout: None
3 mile outdoor run
Post-workout: None
Time of workout: 32 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
Pre-Workout: C4 Superbrain Energy Drink
Landmine Rows with Lat-Blaster attachment +
215x12
215x12
215x12
Seated Cable Rows with Super Lat Bar
160x12
160x12
160x12
Single Arm Landmine Rows
85x12
85x12
85x12
Seal Rows +
70x12
70x12
70x12
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 4
Day 2
Pre-Workout: None
Flat Bench Press
220x12
220x12
235x8
235x8
Incline Bench Press
185x12
185x12
185x12
Decline Dumbbell Flies
50x12
50x12
50x12
Flat Bench Press Swiss Bar (medium grip)
155x12
155x12
155x12
Weighted Dips
BW+20x20
BW+20x20
BW+20x20
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
Pre-Workout: None
Pull-ups
3 sets of 12
Y-T-W-L's w/lightweight bands
3 sets of 40
Decline Weighted Sit-ups
Bodyweight+45x30
Bodyweight+45x30
Bodyweight+45x30
Hanging Leg Raises
BWx20
BWx20
BWx20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 4
Day 4
Pre-Workout: None
Back Squat
240x12
240x12
260x8
260x8
Rack Pulls
330x12
330x12
330x12
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Hex Bar Shrugs
140x15
140x15
140x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3.5 mile outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Brutal workout
-
Week 4
Day 5
Pre-Workout: None
Standing Overhead Press (Barbell)
160x12
160x12
175x8
175x8
Front Raises
45x12
45x12
45x12
Bent Over Side Laterals
35x12
35x12
35x12
Standing Side Laterals
50x12
50x12
50x12
Cable Crunches
105x25
105x25
105x25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip rope routine and 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 4
Day 6
Pre-Workout: None
Dumbbell Curls
40x12
40x12
40x12
Cable Curls
90x12
90x12
90x12
Weighted Pull-ups (Neutral Grip)
BW+20x10
BW+20x10
BW+20x10
Rope Press-Downs
75x12
75x12
75x12
Behind the Neck Triceps Extensions (Cable)
60x12
60x12
60x12
Triceps Kickbacks (Dumbbells)
30x12
30x12
30x12
Trunk Rotators
3 sets of 50 with 45 pound plate
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
