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Week 7
Day 4 (Legs/Traps)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Back Squats +
280x8
280x8
300x5
300x5
Hex Bar Shrugs
355x15
355x15
355x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Hanging Leg Raises
3 sets of 20
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 7
Day 5 (Back/Abs)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Hex Bar Dead lifts +
335x8
335x8
355x5
355x5
Reverse-Grip Lat Pull-downs to mid-chest +
190x8
190x8
190x8
Meadows Rows (Landmine) +
105x8
105x8
105x8
Seal Rows (Dumbbells)
95x8
95x8
95x8
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
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: BPI Creatine - Fruit Punch flavor (1 scoop)
Standing Overhead Press (Swiss Bar) +
180x8
180x8
180x8
Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20
Y-T-W-L's
Lightweight Resistance Bands
Lateral Raises (Dumbbells)
45x8
45x8
45x8
Standing Biceps Curls (Dumbbells)
55x8
55x8
55x8
Behind the neck Cable Triceps Extension (Rope)
80x8
80x8
80x8
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 7
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 8
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)
175x8
175x8
175x8
Reverse-Grip Bent Over Rows (Barbell)
265x8
265x8
265x8
Rack Pulls
365x8
365x8
365x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 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 8
Day 2 (Chest/Shoulders)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Bench Press w/Fat Gripz (Barbell)
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss Bar)
210x8
210x8
210x8
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
50x8
50x8
50x8
Standing Curls w/Fat Gripz (EZ Bar)
120x8
120x8
120x8
Cable Push-downs (Rope)
70x8
70x8
70x8
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 8
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
120x8
120x8
120x8
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 8
Day 4 (Legs/Traps)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Back Squats
285x8
285x8
305x5
305x5
Hex Bar Shrugs
355x15
355x15
355x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Hanging Leg Raises
3 sets of 20
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 8
Day 5 (Back/Abs)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Hex Bar Dead lifts
340x8
340x8
360x5
360x5
Reverse-Grip Lat Pull-downs to mid-chest
195x8
195x8
195x8
Meadows Rows (Landmine)
110x8
110x8
110x8
Seal Rows (Dumbbells)
95x8
95x8
95x8
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: 3.5 mile walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 8
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Standing Overhead Press (Swiss Bar)
185x8
185x8
185x8
Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20
Y-T-W-L's
Lightweight Resistance Bands
Lateral Raises (Dumbbells)
45x8
45x8
45x8
Standing Biceps Curls (Dumbbells)
55x8
55x8
55x8
Behind the neck Cable Triceps Extension (Rope)
80x8
80x8
80x8
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 8
Day 7 (Cardio)
Pre-Workout: None
2.75 mile outdoor run
Post-workout: None
Time of workout: 27 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 9
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) +
195x5
195x5
195x5
Reverse-Grip Bent Over Rows (Barbell)
275x5
275x5
275x5
Rack Pulls +
385x5
385x5
385x5
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.25 mile walk on treadmill
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 9
Day 2 (Chest/Shoulders)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Bench Press w/Fat Gripz (Barbell)
265x5
265x5
280x3
280x3
Incline Bench Press (Swiss Bar)
225x5
225x5
225x5
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
55x5
55x5
55x5
Standing Curls w/Fat Gripz (EZ Bar)
120x8
120x8
120x8
Cable Push-downs (Rope) +
70x8
70x8
70x8
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 9
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
120x8
120x8
120x8
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 9
Day 4 (Legs/Traps)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Back Squats
310x5
310x5
330x3
330x3
Hex Bar Shrugs +
355x15
355x15
355x15
Single Arm Shrugs - Hex Bar +
145x15
145x15
145x15
Hanging Leg Raises
3 sets of 20
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 9
Day 5 (Back/Abs)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Hex Bar Dead lifts +
365x5
365x5
385x3
385x3
Reverse-Grip Lat Pull-downs to mid-chest +
210x5
210x5
210x5
Meadows Rows (Landmine) +
125x5
125x5
125x5
Seal Rows (Dumbbells)
105x6
105x6
105x6
Cable crunches
3 sets of 25 with 105 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4.75 mile walk on treadmill
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 9
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Standing Overhead Press (Swiss Bar)
200x5
200x5
200x5
Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20
Y-T-W-L's
Lightweight Resistance Bands
Lateral Raises (Dumbbells)
50x6
50x6
50x6
Standing Biceps Curls (Dumbbells)
60x6
60x6
60x6
Behind the neck Cable Triceps Extension (Rope)
80x8
80x8
80x8
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 9
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 10
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)
200x5
200x5
200x5
Reverse-Grip Bent Over Rows (Barbell)
275x5
275x5
275x5
Rack Pulls +
395x5
395x5
395x5
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 walk on treadmill
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 10
Day 2 (Chest/Shoulders)
Pre-Workout: None
Bench Press w/Fat Gripz (Barbell) +
265x5
265x5
280x3
280x3
Incline Bench Press (Swiss Bar) +
225x5
225x5
225x5
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
55x5
55x5
55x5
Standing Curls w/Fat Gripz (EZ Bar)
120x8
120x8
120x8
Cable Push-downs (Rope)
75x8
75x8
75x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 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 10
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
120x8
120x8
120x8
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 10
Day 4 (Legs/Traps)
Pre-Workout: Smoothie
Back Squats +
310x5
310x5
330x3
330x3
Hex Bar Shrugs +
360x15
360x15
360x15
Single Arm Shrugs - Hex Bar
150x15
150x15
150x15
Hanging Leg Raises
3 sets of 20
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 10
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
370x5
370x5
390x3
390x3
Reverse-Grip Lat Pull-downs to mid-chest +
215x5
215x5
215x5
Meadows Rows (Landmine)
130x5
130x5
130x5
Seal Rows (Dumbbells)
105x6
105x6
105x6
Cable crunches
3 sets of 25 with 105 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
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), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 10
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Overhead Press (Swiss Bar)
200x5
200x5
200x5
Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20
Y-T-W-L's
Lightweight Resistance Bands
Lateral Raises (Dumbbells)
50x6
50x6
50x6
Standing Biceps Curls (Dumbbells)
60x6
60x6
60x6
Behind the neck Cable Triceps Extension (Rope)
80x8
80x8
80x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 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 10
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
Week 11
Day 1
Pre-Workout: None
Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10
Lat Pull-downs to mid-chest (Wide-Grip)
210x5
210x5
210x5
Reverse-Grip Bent Over Rows (Barbell)
275x5
275x5
275x5
Rack Pulls +
405x5
405x5
405x5
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: None
Bench Press (Barbell)
270x5
270x5
285x3
285x3
Incline Bench Press (Swiss Bar)
230x5
230x5
230x5
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
55x5
55x5
55x5
Standing Curls w/Fat Gripz (EZ Bar)
120x8
120x8
120x8
Cable Push-downs (Rope)
75x8
75x8
75x8
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 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
120x8
120x8
120x8
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: None
Back Squats
315x5
315x5
335x3
335x3
Hex Bar Shrugs
365x15
365x15
365x15
Single Arm Shrugs - Hex Bar
150x15
150x15
150x15
Hanging Leg Raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 6 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: None
Hex Bar Dead lifts +
375x5
375x5
395x3
395x3
Reverse-Grip Lat Pull-downs to mid-chest +
220x5
220x5
220x5
Meadows Rows (Landmine) +
130x5
130x5
130x5
Seal Rows (Dumbbells)
105x6
105x6
105x6
Cable crunches
3 sets of 25 with 105 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
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), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin