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Cycle 10 - Cardio
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.
Cycle 11 - A1
Pre-Workout: None
Dumbbell Flies - Rest-Pause-reps
55x15
55x15
Bradford Press - Rest-Pause-reps
135x15
135x15
Close-Grip Bench Press - Rest-Pause-reps
170x18
170x18
Weighted Pull-ups
BW+15x12
BW+15x12
Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps +
220x12
220x12
Decline Sit-ups
BWx40
BWx40
BWx40
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
Cycle 11 - B1
Pre-Workout: None
Cable Curls from squatting position - Rest-Pause-reps
80x12
80x12
Wrist-Roller
2 sets of 5 with 12.5 pounds
Landmine Squats
145x8
145x8
Good Mornings
145x15
145x15
Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
150x15
150x15
Hanging Leg Raises
BWx20
BWx20
BWx20
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
Cycle 11 - A2
Pre-Workout: None
Flat Bench Press - Rest-Pause-reps
210x13
210x13
Military Press - Rest-Pause-reps
135x15
135x15
Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
55x20
55x20
Lat Pulldown w/Super Lat Bar - Rest-Pause-reps
160x15
160x15
Landmine Rows w/Neutral Grip - Rest-Pause-reps
205x10
205x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
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
Cycle 11 - 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 +
335x15
335x15
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 11 - 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: 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 11 - B3
Pre-Workout: None
Dumbbell Curls - Rest-Pause-reps
45x15
45x15
Wrist Curls (Dumbbells)
45x30
45x30
Dumbbell Lunges
60x8
60x8
Romanian Deadlifts +
255x15
255x15
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
Cycle 12 - A1
Pre-Workout: None
Dumbbell Flies - Rest-Pause-reps
55x15
55x15
Bradford Press - Rest-Pause-reps
135x15
135x15
Close-Grip Bench Press - Rest-Pause-reps
170x18
170x18
Weighted Pull-ups
BW+15x12
BW+15x12
Landmine Rows w/Lat-Blaster attachment - Rest-Pause-reps
225x12
225x12
Decline Sit-ups
BWx40
BWx40
BWx40
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
Cycle 12 - B1
Pre-Workout: None
Cable Curls from squatting position - Rest-Pause-reps
80x12
80x12
Wrist-Roller
2 sets of 5 with 12.5 pounds
Landmine Squats
145x8
145x8
Good Mornings
145x15
145x15
Single Arm Shrugs w/Hex Bar - Rest-Pause-reps
150x15
150x15
Hanging Leg Raises
BWx20
BWx20
BWx20
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
Cycle 1 - A2
Pre-Workout: None
Flat Bench Press - Rest-Pause-reps
215x12
215x12
Military Press - Rest-Pause-reps
135x15
135x15
Overhead Triceps Extensions (Dumbbells) - Rest-Pause-reps
55x20
55x20
Lat Pulldown w/Super Lat Bar - Rest-Pause-reps
160x15
160x15
Landmine Rows w/Neutral Grip - Rest-Pause-reps
205x10
205x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
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 - 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
Week 4
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 5
Day 1
Pre-Workout: C4 Superbrain Energy Drink
Landmine Rows with Lat-Blaster attachment +
230x8
230x8
230x8
Seated Cable Rows with Super Lat Bar +
175x8
175x8
175x8
Single Arm Landmine Rows
100x8
100x8
100x8
Seal Rows +
80x8
80x8
80x8
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 5
Day 2
Pre-Workout: None
Flat Bench Press +
235x8
235x8
250x5
250x5
Incline Bench Press +
200x8
200x8
200x8
Decline Dumbbell Flies
55x8
55x8
55x8
Flat Bench Press Swiss Bar (medium grip) +
175x8
175x8
175x8
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 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
Bodyweight+45x30
Bodyweight+45x30
Bodyweight+45x30
Hanging Leg Raises
BWx20
BWx20
BWx20
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 5
Day 4
Pre-Workout: None
Back Squat +
265x8
265x8
285x5
285x5
Rack Pulls +
350x8
350x8
350x8
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 5
Day 5
Pre-Workout: None
Standing Overhead Press (Barbell)
175x8
175x8
190x5
190x5
Front Raises
50x8
50x8
50x8
Bent Over Side Laterals
40x8
40x8
40x8
Standing Side Laterals
55x8
55x8
55x8
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 5
Day 6
Pre-Workout: None
Dumbbell Curls
50x8
50x8
50x8
Cable Curls
105x8
105x8
105x8
Weighted Pull-ups (Neutral Grip)
BW+20x10
BW+20x10
BW+20x10
Rope Press-Downs
90x8
90x8
90x8
Behind the Neck Triceps Extensions (Cable)
70x8
70x8
70x8
Triceps Kickbacks (Dumbbells) +
35x8
35x8
35x8
Trunk Rotators
3 sets of 50 with 45 pound plate
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 5
Day 7
Pre-Workout: None
3.4 mile outdoor run
Post-workout: None
Time of workout: 35 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 6
Day 1
Pre-Workout: C4 Superbrain Energy Drink
Landmine Rows with Lat-Blaster attachment +
235x8
235x8
235x8
Seated Cable Rows with Super Lat Bar
180x8
180x8
180x8
Single Arm Landmine Rows +
100x8
100x8
100x8
Seal Rows +
85x8
85x8
85x8
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 6
Day 2
Pre-Workout: None
Flat Bench Press
240x8
240x8
255x5
255x5
Incline Bench Press +
205x8
205x8
205x8
Decline Dumbbell Flies
55x8
55x8
55x8
Flat Bench Press Swiss Bar (medium grip)
180x8
180x8
180x8
Weighted Dips
BW+20x15
BW+20x15
BW+20x15
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