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Week 1
Day 4 (Legs/Traps)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Back Squats
235x12
235x12
255x8
255x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 1
Day 5 (Back/Abs)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Hex Bar Dead lifts +
285x12
285x12
305x8
305x8
Neutral grip Pull-downs (cable)
140x12
140x12
140x12
Face-pulls (rope)
70x12
70x12
70x12
Meadows Rows (Landmine) +
55x12
55x12
55x12
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 1
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Military Press (Barbell)
155x12
155x12
170x8
170x8
One Arm OHP (Landmine) +
65x12
65x12
65x12
Weighted Dips
BW+25x15
BW+25x15
BW+25x15
Bradford Presses (Barbell)
115x12
115x12
115x12
Spider Curls (Dumbbells)
35x10
35x10
35x10
One Arm Triceps push-down (cable)
40x12
40x12
40x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 30 treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 1
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), and a Multi-vitamin
Note: Fasted cardio.
[QUOTE=ajdahlheimer;1632393883]
Military Press (Barbell)
155x12
155x12
170x8
170x8
[/QUOTE]
Great overhead volume, surprise us with a vid of one of these sets in BH thread! Thumbs up!
Week 2
Day 1 (Back/abs)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Landmine Rows with Lat-Blaster attachment +
190x12
190x12
190x12
Upright Rows (EZ bar)
165x12
165x12
165x12
Heavy Laterals (Dumbbells)
55x12
55x12
55x12
Seal Rows (Dumbbells) +
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), Chrondroitin (275mg), and a Multi-vitamin
Week 2
Day 2 (Chest/Shoulders)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Bench Press (Barbell) +
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar-Wide Grip) +
165x12
165x12
165x12
Incline Butterflies (Dumbbells)
55x10
55x10
55x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Standing Curls (Dumbbells) +
50x8
50x8
50x8
One arm triceps extension (Dumbbells)
35x12
35x12
35x12
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), and a Multi-vitamin
Week 2
Day 3 (Cardio)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
20 minute skip-rope routine
45 minute outdoor walk
Weighted Pull-ups
BW+25 x10
BW+25 x10
BW+25 x10
Post-workout: Gold Standard Whey Protein 1.5 scoops Chocolate Malt flavor
Time of workout: 1 hour 30 minutes
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 2
Day 4 (Legs/Traps)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Back Squats
240x12
240x12
260x8
260x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour treadmill walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 2
Day 5 (Back/Abs)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Hex Bar Dead lifts
290x12
290x12
310x8
310x8
Neutral grip Pull-downs (cable) +
140x12
140x12
140x12
Face-pulls (rope)
70x12
70x12
70x12
Meadows Rows (Landmine) +
60x12
60x12
60x12
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-routine and 30 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Vid of one of the working sets from this workout:
[youtube]wCQmIXVXcHc[/youtube]
Week 2
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Military Press (Barbell) +
155x12
155x12
170x8
170x8
One Arm OHP (Landmine) +
70x12
70x12
70x12
Weighted Dips
BW+25x15
BW+25x15
BW+25x15
Bradford Presses (Barbell) +
115x12
115x12
115x12
Spider Curls (Dumbbells)
35x10
35x10
35x10
One Arm Triceps push-down (cable)
40x12
40x12
40x12
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), and a Multi-vitamin
Week 2
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), and a Multi-vitamin
Note: Fasted cardio.
Week 3
Day 1 (Back/abs)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Landmine Rows with Lat-Blaster attachment +
195x12
195x12
195x12
Upright Rows (EZ bar)
165x12
165x12
165x12
Heavy Laterals (Dumbbells)
55x12
55x12
55x12
Seal Rows (Dumbbells)
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), Chrondroitin (275mg), and a Multi-vitamin
Week 3
Day 2 (Chest/Shoulders)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Bench Press (Barbell) +
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar-Wide Grip)
175x12
175x12
175x12
Incline Butterflies (Dumbbells)
55x10
55x10
55x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Standing Curls (Dumbbells) +
50x8
50x8
50x8
One arm triceps extension (Dumbbells)
35x12
35x12
35x12
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), and a Multi-vitamin
Week 3
Day 3 (Cardio)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
20 minute skip-rope routine
30 minute outdoor run
Weighted Pull-ups
BW+25 x10
BW+25 x10
BW+25 x10
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 3
Day 4 (Legs/Traps)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Back Squats
240x12
240x12
260x8
260x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 3
Day 5 (Back/Abs)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Hex Bar Dead lifts
290x12
290x12
310x8
310x8
Neutral grip Pull-downs (cable)
150x12
150x12
150x12
Face-pulls (rope)
70x12
70x12
70x12
Meadows Rows (Landmine)
65x12
65x12
65x12
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-routine and 40 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Week 3
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Military Press (Barbell)
160x12
160x12
175x8
175x8
One Arm OHP (Landmine) +
75x12
75x12
75x12
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Bradford Presses (Barbell) +
120x12
120x12
120x12
Spider Curls (Dumbbells)
35x10
35x10
35x10
One Arm Triceps push-down (cable)
40x12
40x12
40x12
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), and a Multi-vitamin
Note: My son did this workout with me.
Week 3
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), and a Multi-vitamin
Note: Fasted cardio.
Week 4
Day 1 (Back/abs)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Landmine Rows with Lat-Blaster attachment +
200x12
200x12
200x12
Lat Pulldowns w/Neutral Grip Super Lat Bar
160x12
160x12
160x12
Upright Rows (EZ bar)
165x12
165x12
165x12
Seal Rows (Dumbbells)
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), Chrondroitin (275mg), and a Multi-vitamin
Week 4
Day 2 (Chest/Shoulders)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Bench Press (Barbell)
230x12
230x12
245x8
245x8
Incline Bench Press (Swiss Bar-Wide Grip)
175x12
175x12
175x12
Incline Butterflies (Dumbbells)
55x10
55x10
55x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Standing Curls (Dumbbells)
55x8
55x8
55x8
One arm triceps extension (Dumbbells)
35x12
35x12
35x12
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), and a Multi-vitamin
Week 4
Day 3 (Cardio)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
20 minute skip-rope routine
40 minute walk
Weighted Pull-ups
BW+25 x10
BW+25 x10
BW+25 x10
Seated Cable Rows w/Neutral Grip Super Lat Bar +
180x12
180x12
180x12
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 4
Day 4 (Legs/Traps)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Back Squats
245x12
245x12
265x8
265x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 4
Day 5 (Back/Abs)
Pre-Workout: Undefined Nutrition Structure Creatine (1 scoop)
Hex Bar Dead lifts
295x12
295x12
315x8
315x8
Neutral grip Pull-downs (cable)
150x12
150x12
150x12
Face-pulls (rope)
70x12
70x12
70x12
Meadows Rows (Landmine)
65x12
65x12
65x12
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-routine and 40 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Tremendous workout.
Week 4
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (Barbell)
160x12
160x12
175x8
175x8
One Arm OHP (Landmine)
80x12
80x12
80x12
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Bradford Presses (Barbell)
125x12
125x12
125x12
Spider Curls (Dumbbells)
35x10
35x10
35x10
One Arm Triceps push-down (cable)
40x12
40x12
40x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute run and 40 minute walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), 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), 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
Lat Pulldowns w/Neutral Grip Super Lat Bar +
180x8
180x8
180x8
Upright Rows (EZ bar) +
175x8
175x8
175x8
Seal Rows (Dumbbells)
80x10
80x10
80x10
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), Chrondroitin (275mg), and a Multi-vitamin
Week 5
Day 2 (Chest/Shoulders)
Pre-Workout: None
Bench Press (Barbell) +
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss Bar-Wide Grip) +
195x8
195x8
195x8
Incline Butterflies (Dumbbells)
60x10
60x10
60x10
Front Raises (Dumbbells)
50x10
50x10
50x10
Standing Curls (Dumbbells)
55x8
55x8
55x8
One arm triceps extension (Dumbbells)
40x10
40x10
40x10
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), and a Multi-vitamin
Week 5
Day 3 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
40 minute walk
Weighted Pull-ups
BW+25 x10
BW+25 x10
BW+25 x10
Seated Cable Rows w/Neutral Grip Super Lat Bar
190x12
190x12
190x12
Post-workout: None
Time of workout: 1 hour
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Week 5
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
270x8
270x8
290x5
290x5
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
145x15
145x15
145x15
Post-workout: None
Time of workout: 40 minutes
Additional cardio: 1 hour walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin