-
Week 3
Day 1
Pre-Workout: Bacon & Eggs
Lat Pulldowns (Super Lat-Bar)
135x12
135x12
135x12
Seated Cable Rows (Super Lat-Bar)
195x12
195x12
Landmine Rows with Lat-Blaster Attachment +
185x12
185x12
185x12
Bent Over Rows w/EZ bar (neutral grip holding plates) +
150x12
150x12
150x12
Single Arm Seated Cable 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 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 - Swiss Bar +
190x12
190x12
205x8
205x8
Incline Bench - Dumbbells
70x12
70x12
70x12
Chest Dips
BW+10x20
BW+10x20
BW+10x20
Barbell Curls
115x12
115x12
115x12
Single Arm Triceps Pushdown
45x12
45x12
45x12
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: Smoothie
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 Pulldowns +
135x12
135x12
135x12
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 45 minutes on Elliptical Machine 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
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Week 3
Day 4
Pre-Workout: Smoothie
Back Squat +
235x12
235x12
255x8
255x8
Hex Bar Deadlifts off Crash-Pads
310x12
310x12
310x12
Hex Bar Shrugs
345x15
345x15
345x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 5 mile 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: Smoothie
Standing OHP (Dumbbells) +
60x12
60x12
60x12
Reverse-Grip Bench Press (Barbell)
195x12
195x12
195x12
Bradford Presses (Barbell) +
115x12
115x12
115x12
Landmine Press
90x12
90x12
90x12
Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25
Cable Crunches +
95x25
95x25
95x25
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 20 minute skip-rope routine and 60 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 6
Pre-Workout: None
Dumbbell Curls
45x12
45x12
45x12
EZ Bar Curls
115x12
115x12
115x12
Weighted Neutral-Grip Pullups
BW+20 x10
BW+20 x10
BW+20 x10
Single Arm Landmine Rows
70x12
70x12
70x12
Behind the neck Triceps Extension (Rope with Ergo handles)
55x12
55x12
55x12
Triceps pushdown (Rope with Ergo handles) +
70x12
70x12
70x12
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
Elliptical Machine
Post-workout: None
Time of workout: 1 hour 40 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: Coffee
Lat Pulldowns (Super Lat-Bar)
140x12
140x12
140x12
Seated Cable Rows (Super Lat-Bar)
195x12
195x12
Landmine Rows with Lat-Blaster Attachment
190x12
190x12
190x12
Bent Over Rows w/EZ bar (neutral grip holding plates)
155x12
155x12
155x12
Single Arm Seated Cable 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 15 minutes
Additional cardio: 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 4
Day 2
Pre-Workout: Coffee
Y-T-W-L's w/lightweight bands
3 sets of 40
Flat Bench Press - Swiss Bar
195x12
195x12
210x8
210x8
Incline Bench - Dumbbells
70x12
70x12
70x12
Chest Dips
BW+10x20
BW+10x20
BW+10x20
Barbell Curls
115x12
115x12
115x12
Single Arm Triceps Pushdown
45x12
45x12
45x12
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: 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 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
Neutral-Grip Pulldowns
140x12
140x12
140x12
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 30 minute outdoor walk
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: Smoothie
Back Squat
240x12
240x12
260x8
260x8
Hex Bar Deadlifts off Crash-Pads
310x12
310x12
310x12
Hex Bar Shrugs
345x15
345x15
345x15
Post-workout: None
Time of workout: 1 hour 15 minutes
Additional cardio: 30 minute outdoor walk 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: Smoothie
Standing OHP (Dumbbells)
65x12
65x12
65x12
Reverse-Grip Bench Press (Barbell)
195x12
195x12
195x12
Bradford Presses (Barbell)
120x12
120x12
120x12
Landmine Press
90x12
90x12
90x12
Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25
Cable Crunches
100x25
100x25
100x25
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 6
Pre-Workout: Smoothie
Dumbbell Curls
45x12
45x12
45x12
EZ Bar Curls
115x12
115x12
115x12
Weighted Neutral-Grip Pullups
BW+20 x10
BW+20 x10
BW+20 x10
Single Arm Landmine Rows
70x12
70x12
70x12
Behind the neck Triceps Extension (Rope with Ergo handles)
55x12
55x12
55x12
Triceps pushdown (Rope with Ergo handles)
75x12
75x12
75x12
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 4
Day 7
Pre-Workout: None
Elliptical Machine
Post-workout: None
Time of workout: 1 hour 40 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: Coffee
Lat Pulldowns (Super Lat-Bar)
160x8
160x8
160x8
Seated Cable Rows (Super Lat-Bar)
210x8
210x8
Landmine Rows with Lat-Blaster Attachment +
205x8
205x8
205x8
Bent Over Rows w/EZ bar (neutral grip holding plates)
175x8
175x8
175x8
Single Arm Seated Cable 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 15 minutes
Additional cardio: 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 5
Day 2
Pre-Workout: Oatmeal w/bananas
Y-T-W-L's w/lightweight bands
3 sets of 40
Flat Bench Press - Swiss Bar
215x8
215x8
230x5
230x5
Incline Bench - Dumbbells +
80x8
80x8
80x8
Chest Dips +
BW+10x20
BW+10x20
BW+10x20
Barbell Curls +
130x8
130x8
130x8
Single Arm Triceps Pushdown
50x8
50x8
50x8
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: 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 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
Neutral-Grip Pulldowns +
160x8
160x8
160x8
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 30 minute outdoor walk
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: Steak and potatoes
Back Squat +
265x8
265x8
285x5
285x5
Hex Bar Deadlifts off Crash-Pads +
330x8
330x8
330x8
Hex Bar Shrugs
345x15
345x15
345x15
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 5
Day 5
Pre-Workout: Smoothie
Standing OHP (Dumbbells)
75x8
75x8
75x8
Reverse-Grip Bench Press (Barbell)
210x8
210x8
210x8
Bradford Presses (Barbell) +
135x8
135x8
135x8
Landmine Press
105x8
105x8
105x8
Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25
Cable Crunches
100x25
100x25
100x25
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 5
Day 6
Pre-Workout: Smoothie
Dumbbell Curls
50x8
50x8
50x8
EZ Bar Curls +
130x8
130x8
130x8
Weighted Neutral-Grip Pullups
BW+20 x10
BW+20 x10
BW+20 x10
Single Arm Landmine Rows
90x8
90x8
90x8
Behind the neck Triceps Extension (Rope with Ergo handles)
65x8
65x8
65x8
Triceps pushdown (Rope with Ergo handles)
90x8
90x8
90x8
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 5
Day 7
Pre-Workout: None
Elliptical Machine
Post-workout: None
Time of workout: 1 hour 40 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 6
Day 1
Pre-Workout: Bacon, Eggs, Coffee
Lat Pulldowns (Super Lat-Bar)
160x8
160x8
160x8
Seated Cable Rows (Super Lat-Bar) +
210x8
210x8
Landmine Rows with Lat-Blaster Attachment +
210x8
210x8
210x8
Bent Over Rows w/EZ bar (neutral grip holding plates) +
175x8
175x8
175x8
Single Arm Seated Cable 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 15 minutes
Additional cardio: 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 6
Day 2
Pre-Workout: None
Y-T-W-L's w/lightweight bands
3 sets of 40
Flat Bench Press - Swiss Bar
215x8
215x8
230x5
230x5
Incline Bench - Dumbbells
85x8
85x8
85x8
Chest Dips
BW+15x20
BW+15x20
BW+15x20
Barbell Curls
135x8
135x8
135x8
Single Arm Triceps Pushdown
50x8
50x8
50x8
Post-workout: None
Time of workout: 1 hour 10 minutes
Additional cardio: 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 6
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 Pulldowns +
165x8
165x8
165x8
Hanging Leg Raises
BWx20
BWx20
BWx20
Trunk Rotators
45x50
45x50
45x50
Post-workout: None
Time of workout: 1 hour
Additional cardio: 1 hour 30 minute outdoor walk w/weighted vest
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1400mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 6
Day 4
Pre-Workout: None
Back Squat
270x8
270x8
270x5
285x5
Hex Bar Deadlifts off Crash-Pads +
335x8
335x8
335x8
Hex Bar Shrugs +
345x15
345x15
345x15
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 6
Day 5
Pre-Workout: Banana
Standing OHP (Dumbbells)
75x8
75x8
75x8
Reverse-Grip Bench Press (Barbell)
210x8
210x8
210x8
Bradford Presses (Barbell) +
140x8
140x8
140x8
Landmine Press
105x8
105x8
105x8
Neutral-Grip Raised Pushups
BWx25
BWx25
BWx25
Cable Crunches
100x25
100x25
100x25
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 6
Day 6
Pre-Workout: Smoothie
Dumbbell Curls
50x8
50x8
50x8
EZ Bar Curls
135x8
135x8
135x8
Weighted Neutral-Grip Pullups
BW+20 x10
BW+20 x10
BW+20 x10
Single Arm Landmine Rows +
90x8
90x8
90x8
Behind the neck Triceps Extension (Rope with Ergo handles)
65x8
65x8
65x8
Triceps pushdown (Rope with Ergo handles)
90x8
90x8
90x8
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 6
Day 7
Pre-Workout: None
Elliptical Machine
Post-workout: None
Time of workout: 1 hour 40 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 7
Day 1
Pre-Workout: Coffee
Lat Pulldowns (Super Lat-Bar) +
160x8
160x8
160x8
Seated Cable Rows (Super Lat-Bar) +
215x8
215x8
Landmine Rows with Lat-Blaster Attachment +
215x8
215x8
215x8
Bent Over Rows w/EZ bar (neutral grip holding plates) +
180x8
180x8
180x8
Single Arm Seated Cable 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 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 7
Day 2
Pre-Workout: Oatmeal
Y-T-W-L's w/lightweight bands
3 sets of 40
Flat Bench Press - Swiss Bar
215x8
215x8
230x5
230x5
Incline Bench - Dumbbells +
85x8
85x8
85x8
Chest Dips
BW+15x20
BW+15x20
BW+15x20
Barbell Curls
135x8
135x8
135x8
Single Arm Triceps Pushdown
50x8
50x8
50x8
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
