-
Week 3
Day 1
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10
Lat Pull-downs to mid-chest (Wide-Grip) +
145x12
145x12
145x12
Reverse-Grip Bent Over Rows (Barbell) +
215x12
215x12
215x12
Rack Pulls +
305x12
305x12
305x12
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: BPI Creatine - Fruit Punch flavor (1 scoop)
Bench Press w/Fat Gripz (Barbell) +
220x12
220x12
235x8
235x8
Incline Bench Press (Swiss Bar) +
175x12
175x12
175x12
Decline Butterflies (Dumbbells) +
45x12
45x12
45x12
Front Raises (Dumbbells) +
40x12
40x12
40x12
Standing Curls w/Fat Gripz (EZ Bar)
90x12
90x12
90x12
Seated French Press (EZ Bar) +
90x12
90x12
90x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile treadmill walk
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: BPI Creatine - Fruit Punch flavor (1 scoop)
20 minute skip-rope routine
3 mile walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Standing Neutral-Grip Cable Rows
110x12
110x12
110x12
Trunk Rotators with 45 pound plate
3 set of 50
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: BPI Creatine - Fruit Punch flavor (1 scoop)
Back Squats +
240x12
240x12
260x8
260x8
Hex Bar Shrugs +
345x15
345x15
345x15
Single Arm Shrugs - Hex Bar +
135x15
135x15
135x15
Hanging Leg Raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 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 5 (Back/Abs)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Hex Bar Dead lifts +
295x12
295x12
315x8
315x8
Reverse-Grip Lat Pull-downs to mid-chest +
155x12
155x12
155x12
Meadows Rows (Landmine) +
85x12
85x12
85x12
Seal Rows (Dumbbells)
75x12
75x12
75x12
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: 3 mile walk
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: BPI Creatine - Fruit Punch flavor (1 scoop)
Standing Overhead Press (Swiss Bar) +
155x12
155x12
155x12
Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20
Y-T-W-L's
Lightweight Resistance Bands
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Standing Hammer Curls w/Fat Gripz
40x12
40x12
40x12
Behind the neck Cable Triceps Extension (Rope) +
65x12
65x12
65x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 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 (Cardio)
Pre-Workout: None
5 mile treadmill walk with weighted vest
Post-workout: None
Time of workout: 85 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: BPI Creatine - Fruit Punch flavor (1 scoop)
Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10
Lat Pull-downs to mid-chest (Wide-Grip)
150x12
150x12
150x12
Reverse-Grip Bent Over Rows (Barbell)
225x12
225x12
225x12
Rack Pulls
315x12
315x12
315x12
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile treadmill walk
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: BPI Creatine - Fruit Punch flavor (1 scoop)
20 minute skip-rope routine
3 mile walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Standing Neutral-Grip Cable Rows
110x12
110x12
110x12
Trunk Rotators with 45 pound plate
3 set of 50
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: BPI Creatine - Fruit Punch flavor (1 scoop)
Back Squats +
240x12
240x12
260x8
260x8
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
Hanging Leg Raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4 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 5 (Back/Abs)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Hex Bar Dead lifts
300x12
300x12
320x8
320x8
Reverse-Grip Lat Pull-downs to mid-chest
160x12
160x12
160x12
Meadows Rows (Landmine)
90x12
90x12
90x12
Seal Rows (Dumbbells)
75x12
75x12
75x12
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: 3 mile walk
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: BPI Creatine - Fruit Punch flavor (1 scoop)
Standing Overhead Press (Swiss Bar)
160x12
160x12
160x12
Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20
Y-T-W-L's
Lightweight Resistance Bands
Lateral Raises (Dumbbells)
35x12
35x12
35x12
Standing Hammer Curls w/Fat Gripz
40x12
40x12
40x12
Behind the neck Cable Triceps Extension (Rope)
70x12
70x12
70x12
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine and 3 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 (Cardio)
Pre-Workout: None
5 mile treadmill walk with weighted vest
Post-workout: None
Time of workout: 85 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: BPI Creatine - Fruit Punch flavor (1 scoop)
Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10
Lat Pull-downs to mid-chest (Wide-Grip)
170x8
170x8
170x8
Reverse-Grip Bent Over Rows (Barbell) +
245x8
245x8
245x8
Rack Pulls +
335x8
335x8
335x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile treadmill walk
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: BPI Creatine - Fruit Punch flavor (1 scoop)
Bench Press w/Fat Gripz (Barbell)
245x8
245x8
260x5
260x5
Incline Bench Press (Swiss Bar) +
195x8
195x8
195x8
Decline Butterflies (Dumbbells)
55x8
55x8
55x8
Front Raises (Dumbbells)
50x8
50x8
50x8
Standing Curls w/Fat Gripz (EZ Bar) +
110x8
110x8
110x8
Cable Push-downs (Rope) +
60x8
60x8
60x8
Post-workout: None
Time of workout: 1 hour
Additional cardio: 3 mile treadmill walk
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: BPI Creatine - Fruit Punch flavor (1 scoop)
20 minute skip-rope routine
3 mile walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Standing Neutral-Grip Cable Rows
120x8
120x8
120x8
Trunk Rotators with 45 pound plate
3 set of 50
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: BPI Creatine - Fruit Punch flavor (1 scoop)
Back Squats +
270x8
270x8
290x5
290x5
Hex Bar Shrugs
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar
140x15
140x15
140x15
Hanging Leg Raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4 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 5 (Back/Abs)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Hex Bar Dead lifts +
325x8
325x8
345x5
345x5
Reverse-Grip Lat Pull-downs to mid-chest +
180x8
180x8
180x8
Meadows Rows (Landmine)
105x8
105x8
105x8
Seal Rows (Dumbbells) +
90x8
90x8
90x8
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: 3 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 5
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Standing Overhead Press (Swiss Bar)
180x8
180x8
180x8
Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20
Y-T-W-L's
Lightweight Resistance Bands
Lateral Raises (Dumbbells)
45x8
45x8
45x8
Standing Biceps Curls (Dumbbells) +
50x8
50x8
50x8
Behind the neck Cable Triceps Extension (Rope) +
75x8
75x8
75x8
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 7 (Cardio)
Pre-Workout: None
5 mile treadmill walk with weighted vest
Post-workout: None
Time of workout: 85 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: BPI Creatine - Fruit Punch flavor (1 scoop)
Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10
Lat Pull-downs to mid-chest (Wide-Grip) +
170x8
170x8
170x8
Reverse-Grip Bent Over Rows (Barbell) +
255x8
255x8
255x8
Rack Pulls +
345x8
345x8
345x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
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
-
Week 6
Day 2 (Chest/Shoulders)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Bench Press w/Fat Gripz (Barbell) +
245x8
245x8
260x5
260x5
Incline Bench Press (Swiss Bar) +
200x8
200x8
200x8
Decline Butterflies (Dumbbells) +
55x8
55x8
55x8
Front Raises (Dumbbells)
50x8
50x8
50x8
Standing Curls w/Fat Gripz (EZ Bar) +
115x8
115x8
115x8
Cable Push-downs (Rope) +
65x8
65x8
65x8
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 3 (Cardio)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
20 minute skip-rope routine
3 mile walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Standing Neutral-Grip Cable Rows
120x8
120x8
120x8
Trunk Rotators with 45 pound plate
3 set of 50
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 6
Day 4 (Legs/Traps)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Back Squats +
275x8
275x8
295x5
295x5
Hex Bar Shrugs +
350x15
350x15
350x15
Single Arm Shrugs - Hex Bar +
140x15
140x15
140x15
Hanging Leg Raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 4 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 6
Day 5 (Back/Abs)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Hex Bar Dead lifts +
330x8
330x8
350x5
350x5
Reverse-Grip Lat Pull-downs to mid-chest +
185x8
185x8
185x8
Meadows Rows (Landmine)
105x8
105x8
105x8
Seal Rows (Dumbbells)
95x8
95x8
95x8
Cable crunches
3 sets of 25 with 100 pounds
Wrist-Roller
3 sets of 5 with 12.5 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 6 mile walk
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 6
Day 6 (Shoulders/Bi's/Tri's)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Standing Overhead Press (Swiss Bar)
180x8
180x8
180x8
Weighted Chest Dips w/Fat Gripz
BW+30x20
BW+30x20
BW+30x20
Y-T-W-L's
Lightweight Resistance Bands
Lateral Raises (Dumbbells)
45x8
45x8
45x8
Standing Biceps Curls (Dumbbells)
55x8
55x8
55x8
Behind the neck Cable Triceps Extension (Rope)
80x8
80x8
80x8
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 6
Day 7 (Cardio)
Pre-Workout: None
5 mile treadmill walk with weighted vest
Post-workout: None
Time of workout: 85 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 7
Day 1
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Pullups (Normal, Neutral, Reverse-Grip)
BWx10
BWx10
BWx10
Lat Pull-downs to mid-chest (Wide-Grip)
175x8
175x8
175x8
Reverse-Grip Bent Over Rows (Barbell) +
260x8
260x8
260x8
Rack Pulls +
355x8
355x8
355x8
Decline sit-ups
3 sets of 40
Hanging leg raises
3 sets of 20
Post-workout: None
Time of workout: 1 hour
Additional cardio: 2 hours shoveling snow
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), Zinc (50mg), and a Multi-vitamin
-
Week 7
Day 2 (Chest/Shoulders)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
Bench Press w/Fat Gripz (Barbell)
250x8
250x8
265x5
265x5
Incline Bench Press (Swiss Bar) +
205x8
205x8
205x8
Decline Butterflies (Dumbbells)
60x8
60x8
60x8
Front Raises (Dumbbells)
50x8
50x8
50x8
Standing Curls w/Fat Gripz (EZ Bar)
120x8
120x8
120x8
Cable Push-downs (Rope)
70x8
70x8
70x8
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 7
Day 3 (Cardio)
Pre-Workout: BPI Creatine - Fruit Punch flavor (1 scoop)
20 minute skip-rope routine
3 mile walk with weighted vest
Y-T-W-L's with light weight bands
Weighted Chin-up's
BW+25x10
BW+25x10
BW+25x10
Decline weighted sit-up's
BW+45x30
BW+45x30
BW+45x30
Standing Neutral-Grip Cable Rows
120x8
120x8
120x8
Trunk Rotators with 45 pound plate
3 set of 50
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
