-
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
Neutral Grip Seated Cable Rows
120x12
120x12
120x12
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
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: Smoothie
Back Squat +
235x12
235x12
255x8
255x8
Rack Pulls +
295x12
295x12
295x12
Hex Bar Shrugs
345x15
345x15
345x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 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: Smoothie
Military Press (Barbell) +
145x12
145x12
160x8
160x8
Front Raises (above head)
30x12
30x12
30x12
Face-Pulls (Rope)
70x12
70x12
70x12
EZ Bar Pullovers +
95x12
95x12
95x12
Cable Pullovers
70x10
70x10
70x10
Cable Crunches
100x25
100x25
100x25
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 6
Pre-Workout: Smoothie
Dumbbell Preacher Curls
45x8
45x8
45x8
Incline Dumbbell Curls
40x8
40x8
40x8
Hammer Curls (Dumbbells)
50x8 straight up, 50x4 windmill
50x8 straight up, 50x4 windmill
50x8 straight up, 50x4 windmill
Single Arm Triceps Extension(Cable)
30x8
30x8
30x8
Behind the neck Triceps Extension (Rope with Ergo handles)
55x8
55x8
55x8
Triceps pushdown (Rope with Ergo handles)
75x8
75x8
75x8
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
5 mile outdoor walk
Post-workout: None
Time of workout: 90 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: Oatmeal w/bananas
Lat Pulldowns (Shoulder width grip)
160x12
160x12
160x12
Seated Pulldowns with V-Grip
145x12
145x12
Landmine Rows with V-Grip +
185x12
185x12
185x12
Seal Rows
70x12
70x12
70x12
Single Arm Seated Cable Rows
65x10
65x10
65x10
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 20 minutes
Additional cardio: 30 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 2
Day 2
Pre-Workout: None
Dumbbell Flies
50x12
50x12
50x12
Bench Press - Dumbbells (slight decline) +
90x12
90x12
90x12
Incline Bench Press - Swiss Bar
160x12
160x12
160x12
Seated Lateral Raise (Dumbbells)
35x12
35x12
35x12
Super-set with Standing Laterals Raises 45/45 Degree
10x12
10x12
10x12
Single Arm Cable Lateral Raise
20x12
20x12
20x12
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: 30 minutes on elliptical machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), 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
Body weight+45x30
Body weight+45x30
Body weight+45x30
Neutral Grip Seated Cable Rows
125x12
125x12
125x12
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 35 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 2
Day 4
Pre-Workout: Smoothie
Back Squat
240x12
240x12
260x8
260x8
Rack Pulls +
300x12
300x12
300x12
Hex Bar Shrugs
345x15
345x15
345x15
Post-workout: None
Time of workout: 1 hour
Additional cardio: 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: Smoothie
Military Press (Barbell) +
150x12
150x12
165x8
165x8
Front Raises (above head)
30x12
30x12
30x12
Face-Pulls (Rope)
75x12
75x12
75x12
EZ Bar Pullovers
100x12
100x12
100x12
Cable Pullovers
70x10
70x10
70x10
Cable Crunches
100x25
100x25
100x25
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 6
Pre-Workout: None
Dumbbell Preacher Curls
45x8
45x8
45x8
Incline Dumbbell Curls +
40x8
40x8
40x8
Hammer Curls (Dumbbells)
50x8 straight up, 50x4 windmill
50x8 straight up, 50x4 windmill
50x8 straight up, 50x4 windmill
Single Arm Triceps Extension(Cable)
30x8
30x8
30x8
Behind the neck Triceps Extension (Rope with Ergo handles) +
55x8
55x8
55x8
Triceps pushdown (Rope with Ergo handles)
75x8
75x8
75x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 30 minutes on elliptical machine
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
Elliptical Machine
Post-workout: None
Time of workout: 90 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: Egg Sandwich
Lat Pulldowns (Shoulder width grip)
160x12
160x12
160x12
Seated Pulldowns with V-Grip
145x12
145x12
Landmine Rows with V-Grip
190x12
190x12
190x12
Seal Rows +
75x12
75x12
75x12
Single Arm Seated Cable Rows
70x10
70x10
70x10
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 20 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 3
Day 2
Pre-Workout: None
Dumbbell Flies +
50x12
50x12
50x12
Bench Press - Dumbbells (slight decline)
95x12
95x12
95x12
Incline Bench Press - Swiss Bar
160x12
160x12
160x12
Seated Lateral Raise (Dumbbells)
35x12
35x12
35x12
Super-set with Standing Laterals Raises 45/45 Degree +
10x12
10x12
10x12
Single Arm Cable Lateral Raise
20x12
20x12
20x12
Post-workout: None
Time of workout: 1 hour 10 minutes
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
Back Squat +
240x12
240x12
260x8
260x8
Rack Pulls +
305x12
305x12
305x12
Hex Bar Shrugs
345x15
345x15
345x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 1 hour on elliptical machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 3
Day 4
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
Body weight+45x30
Body weight+45x30
Body weight+45x30
Triceps Dips
BWx20
BWx20
BWx20
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour on Elliptical Machine
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
Military Press (Barbell)
155x12
155x12
170x8
170x8
Front Raises (above head) +
30x12
30x12
30x12
Face-Pulls (Rope) +
80x12
80x12
80x12
EZ Bar Pullovers
100x12
100x12
100x12
Cable Pullovers
70x10
70x10
70x10
Cable Crunches
100x25
100x25
100x25
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 (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 3
Day 6
Pre-Workout: None
Dumbbell Preacher Curls
45x8
45x8
45x8
Incline Dumbbell Curls
45x8
45x8
45x8
Hammer Curls (Dumbbells)
50x8 straight up, 50x4 windmill
50x8 straight up, 50x4 windmill
50x8 straight up, 50x4 windmill
Single Arm Triceps Extension(Cable)
30x8
30x8
30x8
Behind the neck Triceps Extension (Rope with Ergo handles)
60x8
60x8
60x8
Triceps pushdown (Rope with Ergo handles) +
75x8
75x8
75x8
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 (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 3
Day 7
Pre-Workout: None
Elliptical Machine
Post-workout: None
Time of workout: 90 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
Week 4
Day 1
Pre-Workout: None
Lat Pulldowns (Shoulder width grip)
160x12
160x12
160x12
Seated Pulldowns with V-Grip +
145x12
145x12
Landmine Rows with V-Grip
190x12
190x12
190x12
Seal Rows
80x12
80x12
80x12
Single Arm Seated Cable Rows
70x10
70x10
70x10
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 20 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 4
Day 2
Pre-Workout: None
Dumbbell Flies
55x12
55x12
55x12
Bench Press - Dumbbells (slight decline) +
95x12
95x12
95x12
Incline Bench Press - Swiss Bar +
160x12
160x12
160x12
Seated Lateral Raise (Dumbbells)
35x12
35x12
35x12
Super-set with Standing Laterals Raises 45/45 Degree +
10x12
10x12
10x12
Single Arm Cable Lateral Raise
20x12
20x12
20x12
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), 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
Body weight+45x30
Body weight+45x30
Body weight+45x30
Triceps Dips
BWx20
BWx20
BWx20
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 4
Day 4
Pre-Workout: None
Back Squat
245x12
245x12
265x8
265x8
Rack Pulls
310x12
310x12
310x12
Hex Bar Shrugs
345x15
345x15
345x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip rope-routine and 1 hour on elliptical machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 4
Day 5
Pre-Workout: None
Military Press (Barbell)
155x12
155x12
170x8
170x8
Front Raises (above head)
35x12
35x12
35x12
Face-Pulls (Rope)
85x12
85x12
85x12
EZ Bar Pullovers
100x12
100x12
100x12
Cable Pullovers
70x10
70x10
70x10
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 (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 4
Day 6
Pre-Workout: None
Dumbbell Preacher Curls
45x8
45x8
45x8
Incline Dumbbell Curls
45x8
45x8
45x8
Hammer Curls (Dumbbells)
50x8 straight up, 50x4 windmill
50x8 straight up, 50x4 windmill
50x8 straight up, 50x4 windmill
Single Arm Triceps Extension(Cable)
35x8
35x8
35x8
Behind the neck Triceps Extension (Rope with Ergo handles)
60x8
60x8
60x8
Triceps pushdown (Rope with Ergo handles)
80x8
80x8
80x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3.5 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 4
Day 7
Pre-Workout: None
Elliptical Machine
Post-workout: None
Time of workout: 98 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Note: Fasted cardio.
-
Week 5
Day 1
Pre-Workout: Eggs, Toast, OJ
Lat Pulldowns (Shoulder width grip)
180x8
180x8
180x8
Seated Pulldowns with V-Grip +
165x8
165x8
Landmine Rows with V-Grip
205x8
205x8
205x8
Seal Rows
95x8
95x8
95x8
Single Arm Seated Cable Rows
75x8
75x8
75x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 30 minutes
Additional cardio: 30 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 5
Day 2
Pre-Workout: Oatmeal w/bananas
Dumbbell Flies
60x8
60x8
60x8
Bench Press - Dumbbells (slight decline)
105x8
105x8
105x8
Incline Bench Press - Swiss Bar +
175x8
175x8
175x8
Seated Lateral Raise (Dumbbells)
40x8
40x8
40x8
Super-set with Standing Laterals Raises 45/45 Degree +
20x8
20x8
20x8
Single Arm Cable Lateral Raise
25x8
25x8
25x8
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: 30 minutes on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 5
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
Body weight+45x30
Body weight+45x30
Body weight+45x30
Triceps Dips
BWx20
BWx20
BWx20
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour on Elliptical Machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 5
Day 4
Pre-Workout: None
Back Squat +
270x8
270x8
290x5
290x5
Rack Pulls +
325x12
325x12
325x12
Hex Bar Shrugs +
345x15
345x15
345x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip rope-routine and 1 hour on elliptical machine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
