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Week 1
Day 7
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 34 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 2
Day 1
Pre-Workout: None
Lat Pulldowns (Super Lat Bar) +
130x12
130x12
130x12
Seated Pulldowns (V-Grip) +
150x12
150x12
Landmine Rows (Lat-Blaster attachment) +
170x12
170x12
170x12
Seal Rows +
60x12
60x12
60x12
Single Arm Seated Cable Rows (lower pulley)
55x12
55x12
55x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 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 2
Day 2
Pre-Workout: Bacon & Eggs
Y-T-W-L's w/lightweight bands
3 sets of 40
Flat Bench Press (Barbell)
205x12
205x12
220x8
220x8
Incline Bench Press (Barbell)
175x12
175x12
175x12
Weighted Chest Dips
BW+25x12
BW+25x12
BW+25x12
Standing Dumbbell Curls
40x12
40x12
40x12
Single Arm Triceps Pushdown
40x12
40x12
40x12
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 2
Day 3
Pre-Workout: None
Pullups (Wide-Grip)
3 sets of 10
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
Flat Bench Press - Swiss Bar (mid-grip) +
160x12
160x12
160x12
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 90 minute outdoor 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 +
230x12
230x12
250x8
250x8
Hex Bar Deadlifts off Crash Pads +
280x12
280x12
280x12
Hex Bar Shrugs
325x15
325x15
325x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 90 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 2
Day 5
Pre-Workout: Smoothie
Standing OHP (Barbell)
145x12
145x12
160x8
160x8
Upright Row - Lat Bar Wide-Grip (Cable)
75x12
75x12
75x12
Incline Dumbbell Y-Raise
25x12
25x12
25x12
Seated Lateral Raises (Dumbbells)
25x8
25x8
25x8
Front Cable Raises - Rope
25x12
25x12
25x12
Cable Crunches
95x25
95x25
95x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 2
Day 6
Pre-Workout: None
Seated Cable Row - Rope +
105x12
105x12
105x12
Face Pulls - Ergo Grips
80x12
80x12
80x12
Bent Over Rows - Dumbbells +
55x12
55x12
55x12
Landmine Rows +
80x12
80x12
80x12
EZ Bar Curls +
80x12
80x12
80x12
Behind the neck Triceps Extension (Rope with Ergo handles) +
45x12
45x12
45x12
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 2
Day 7
Pre-Workout: None
3.5 mile outdoor run
Post-workout: None
Time of workout: 34 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 3
Day 1
Pre-Workout: None
Lat Pulldowns (Super Lat Bar) +
135x12
135x12
135x12
Seated Pulldowns (V-Grip) +
155x12
155x12
Landmine Rows (Lat-Blaster attachment) +
175x12
175x12
175x12
Seal Rows
65x12
65x12
65x12
Single Arm Seated Cable Rows (lower pulley)
55x12
55x12
55x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 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
Y-T-W-L's w/lightweight bands
3 sets of 40
Flat Bench Press (Barbell)
205x12
205x12
220x8
220x8
Incline Bench Press (Barbell)
175x12
175x12
175x12
Weighted Chest Dips
BW+25x12
BW+25x12
BW+25x12
Standing Dumbbell Curls
40x12
40x12
40x12
Single Arm Triceps Pushdown
40x12
40x12
40x12
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 3
Day 3
Pre-Workout: None
Pullups (Wide-Grip)
3 sets of 10
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
Flat Bench Press - Swiss Bar (mid-grip) +
165x12
165x12
165x12
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 90 minute outdoor walk
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: Smoothie
Back Squat +
235x12
235x12
255x8
255x8
Hex Bar Deadlifts off Crash Pads +
285x12
285x12
285x12
Hex Bar Shrugs
325x15
325x15
325x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 90 minute outdoor walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
Week 3
Day 5
Pre-Workout: Greek Yogurt & a banana
Standing OHP (Barbell) +
145x12
145x12
160x8
160x8
Upright Row - Lat Bar Wide-Grip (Cable) +
85x12
85x12
85x12
Incline Dumbbell Y-Raise
25x12
25x12
25x12
Seated Lateral Raises (Dumbbells)
25x8
25x8
25x8
Front Cable Raises - Rope +
25x12
25x12
25x12
Cable Crunches
95x25
95x25
95x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor 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
Seated Cable Row - Rope +
110x12
110x12
110x12
Face Pulls - Ergo Grips
80x12
80x12
80x12
Bent Over Rows - Dumbbells
60x12
60x12
60x12
Landmine Rows +
85x12
85x12
85x12
EZ Bar Curls +
80x12
80x12
80x12
Behind the neck Triceps Extension (Rope with Ergo handles)
50x12
50x12
50x12
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 1 hour outdoor 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
3.5 mile outdoor run
Post-workout: None
Time of workout: 33 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 (Super Lat Bar)
140x12
140x12
140x12
Seated Pulldowns (V-Grip)
160x12
160x12
Landmine Rows (Lat-Blaster attachment)
180x12
180x12
180x12
Seal Rows
65x12
65x12
65x12
Single Arm Seated Cable Rows (lower pulley)
55x12
55x12
55x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour 15 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
Y-T-W-L's w/lightweight bands
3 sets of 40
Flat Bench Press (Barbell)
205x12
205x12
220x8
220x8
Incline Bench Press (Barbell)
175x12
175x12
175x12
Weighted Chest Dips
BW+25x12
BW+25x12
BW+25x12
Standing Dumbbell Curls
40x12
40x12
40x12
Single Arm Triceps Pushdown
40x12
40x12
40x12
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