Printable View
Week 1
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
225x12
225x12
245x8
245x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
135x15
135x15
135x15
Hammer-grip Incline Bench Press (Dumbbell)
55x12
55x12
55x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
280x12
280x12
300x8
300x8
Seated Pull-downs (neutral v-grip) +
140x12
140x12
140x12
Meadows Rows w/Landmine
70x12
70x12
70x12
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Cable crunches
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 1
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Overhead Press (Barbell) +
145x12
145x12
160x8
160x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Arnold Presses
50x12
50x12
50x12
Standing Dumbbell Curls
45x10
45x10
45x10
Single Arm Triceps Extension (cable)
40x12
40x12
40x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 12
Day 7 (Cardio)
Pre-Workout: None
3.4 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 (Back/abs)
Pre-Workout: Bacon & eggs
Landmine Rows with neutral v-grip +
175x12
175x12
175x12
Lat Pull-downs
145x12
145x12
145x12
Seated Cable Rows w/neutral v-grip +
205x12
205x12
205x12
Squeeze Press (Dumbbells)
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 (Chest/Shoulders)
Pre-Workout: Bacon and Eggs
Bench Press (Barbell)
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar) +
150x12
150x12
150x12
Butterflies (Dumbbells)
50x12
50x12
50x12
Bradford Presses +
120x12
120x12
120x12
Concentration Curls (Dumbbells)
45x12
45x12
45x12
Triceps Pulldown w/14" bar
80x12
80x12
80x12
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 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band
Standing Single Arm Cable Rows
70x8
70x8
70x8
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 2
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats +
230x12
230x12
230x8
230x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar +
135x15
135x15
135x15
Hammer-grip Incline Bench Press (Dumbbell) +
55x12
55x12
55x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with 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 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
285x12
285x12
305x8
305x8
Seated Pull-downs (neutral v-grip)
145x12
145x12
145x12
Meadows Rows w/Landmine
70x12
70x12
70x12
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Cable crunches
3 sets of 25 with 90 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 2
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Overhead Press (Barbell) +
150x12
150x12
165x8
165x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Arnold Presses
50x12
50x12
50x12
Standing Dumbbell Curls
45x10
45x10
45x10
Single Arm Triceps Extension (cable)
40x12
40x12
40x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with 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 7 (Cardio)
Pre-Workout: None
3.4 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 3
Day 1 (Back/abs)
Pre-Workout: Bacon & eggs
Landmine Rows with neutral v-grip +
180x12
180x12
180x12
Lat Pull-downs
145x12
145x12
145x12
Seated Cable Rows w/neutral v-grip +
210x12
210x12
210x12
Squeeze Press (Dumbbells)
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 3
Day 2 (Chest/Shoulders)
Pre-Workout: Sausage and Eggs
Bench Press (Barbell) +
225x12
225x12
240x8
240x8
Incline Bench Press (Swiss Bar) +
155x12
155x12
155x12
Butterflies (Dumbbells) +
50x12
50x12
50x12
Bradford Presses +
125x12
125x12
125x12
Concentration Curls (Dumbbells)
45x12
45x12
45x12
Triceps Pulldown w/14" bar
80x12
80x12
80x12
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 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band
Standing Single Arm Cable Rows
70x8
70x8
70x8
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 3
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats +
235x12
235x12
255x8
255x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar +
135x15
135x15
135x15
Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with 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 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
290x12
290x12
310x8
310x8
Seated Pull-downs (neutral v-grip) +
145x12
145x12
145x12
Meadows Rows w/Landmine +
70x12
70x12
70x12
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 3
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Overhead Press (Barbell)
155x12
155x12
170x8
170x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Arnold Presses
50x12
50x12
50x12
Standing Dumbbell Curls
45x10
45x10
45x10
Single Arm Triceps Extension (cable) +
40x12
40x12
40x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with 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 7 (Cardio)
Pre-Workout: None
3.4 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 4
Day 1 (Back/abs)
Pre-Workout: Oatmeal and bananas
Landmine Rows with neutral v-grip +
185x12
185x12
185x12
Lat Pull-downs
145x12
145x12
145x12
Seated Cable Rows w/neutral v-grip +
215x12
215x12
215x12
Squeeze Press (Dumbbells)
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 4
Day 2 (Chest/Shoulders)
Pre-Workout: Bacon and Eggs
Bench Press (Barbell) +
230x12
230x12
245x8
245x8
Incline Bench Press (Swiss Bar) +
160x12
160x12
160x12
Butterflies (Dumbbells)
55x12
55x12
55x12
Bradford Presses
130x12
130x12
130x12
Concentration Curls (Dumbbells)
45x12
45x12
45x12
Triceps Pulldown w/14" bar
80x12
80x12
80x12
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 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band
Standing Single Arm Cable Rows
70x8
70x8
70x8
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 4
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats
240x12
240x12
260x8
260x8
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 4
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts
295x12
295x12
315x8
315x8
Seated Pull-downs (neutral v-grip)
150x12
150x12
150x12
Meadows Rows w/Landmine
75x12
75x12
75x12
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 4
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: None
Standing Overhead Press (Barbell)
155x12
155x12
170x8
170x8
Weighted Dips
BW+25x20
BW+25x20
BW+25x20
Y-T-W-L's
Lightweight Resistance Bands
Arnold Presses
50x12
50x12
50x12
Standing Dumbbell Curls
45x10
45x10
45x10
Single Arm Triceps Extension (cable)
45x12
45x12
45x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 4
Day 7 (Cardio)
Pre-Workout: None
3.4 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 5
Day 1 (Back/abs)
Pre-Workout: Cereal
Landmine Rows with neutral v-grip +
200x8
200x8
200x8
Lat Pull-downs +
160x8
160x8
160x8
Seated Cable Rows w/neutral v-grip
235x8
235x8
235x8
Squeeze Press (Dumbbells)
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 5
Day 2 (Chest/Shoulders)
Pre-Workout: Sausage and Eggs
Bench Press (Barbell)
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss Bar) +
175x8
175x8
175x8
Butterflies (Dumbbells)
60x8
60x8
60x8
Bradford Presses +
145x8
145x8
145x8
Hammer Curls (Dumbbells)
50x10
50x10
50x10
Triceps Pulldown w/14" bar +
90x8
90x8
90x8
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 (Cardio)
Pre-Workout: None
20 minute skip-rope routine
1 hour walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Pullup's (neutral-grip)
BW+25x10
BW+25x10
BW+25x10
Hanging Leg Raises
BWx20
BWx20
BWx20
Banded Bench Press
135x8+100 pound band
185x8+100 pound band
225x8+100 pound band
Standing Single Arm Cable Rows
70x8
70x8
70x8
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 5
Day 4 (Legs/Traps)
Pre-Workout: None
Back Squats +
265x8
265x8
285x5
285x5
Hex Bar Shrugs
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
Hammer-grip Incline Bench Press (Dumbbell)
60x12
60x12
60x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 5
Day 5 (Back/Abs)
Pre-Workout: None
Hex Bar Dead lifts +
320x8
320x8
340x5
340x5
Seated Pull-downs (neutral v-grip)
170x8
170x8
170x8
Meadows Rows w/Landmine
90x8
90x8
90x8
Lateral Raises (Dumbbells)
40x8
40x8
40x8
Cable crunches
3 sets of 25 with 95 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour walk with weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin