-
Week 4
Day 1 (Back/abs)
Pre-Workout: Coffee, bacon, eggs
Upright Rows (EZ bar)
185x12
185x12
185x12
Landmine Rows with Lat-Blaster attachment
205x12
205x12
205x12
Seated Cable Rows +
200x12
200x12
200x12
Seal Rows (Dumbbells)
60x12
60x12
60x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 5 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Incline Bench Press (Barbell) +
200x12
200x12
215x8
215x8
Flat Bench Press (Swiss Bar) - Wide-Grip +
210x12
210x12
225x8
225x8
Standing OHP (Dumbbells)
70x10
70x10
70x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Cable Curls from squatting position
80x8
80x8
80x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 3 (Legs/Traps)
Pre-Workout: Chicken & Rice
Back Squats
250x12
250x12
270x8
270x8
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 4 (Back/Abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
280x12
280x12
300x8
300x8
Lat pull-downs
160x10
160x10
160x10
T-bar cable pull-downs +
145x10
145x10
145x10
Face-pulls
90x10
90x10
90x10
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 4
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (barbell)
160x12
160x12
175x8
175x8
Standing One-armed Landmine Presses
110x12
110x12
110x12
Butterflies (Dumbbells)
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Standing Curls (Swiss Bar)
125x10
125x10
125x10
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 25
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), and a Multi-vitamin
-
Week 4
Day 6 (Cardio)
Pre-Workout: Coffee
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 1 (Back/abs)
Pre-Workout: Coffee, bacon, eggs
Upright Rows (EZ bar)
200x8
200x8
200x8
Landmine Rows with Lat-Blaster attachment
220x8
220x8
220x8
Seated Cable Rows +
230x8
230x8
230x8
Seal Rows (Dumbbells)
60x12
60x12
60x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 5 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Incline Bench Press (Barbell) +
225x8
225x8
245x8
245x8
Flat Bench Press (Swiss Bar) - Wide-Grip +
230x8
230x8
245x5
245x5
Standing OHP (Dumbbells) +
70x10
70x10
70x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Cable Curls from squatting position
80x8
80x8
80x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
275x8
275x8
295x5
295x5
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 4 (Back/Abs)
Pre-Workout: Fried eggs and toast
Snatch-grip Deads (barbell)
315x8
315x8
335x5
335x5
Lat pull-downs +
160x10
160x10
160x10
T-bar cable pull-downs +
150x10
150x10
150x10
Face-pulls
90x10
90x10
90x10
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 5
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (barbell)
180x8
180x8
195x5
195x5
Standing One-armed Landmine Presses
125x8
125x8
125x8
Butterflies (Dumbbells)
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Standing Curls (Swiss Bar)
125x10
125x10
125x10
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 25
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Swinging through to see what you have going in here AJ.
Lot's of strong work in here man.
That is a ton of dips to hit after already blasting your arms.
Have a great New Year.
-
Week 5
Day 6 (Cardio)
Pre-Workout: Coffee
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 1 (Back/abs)
Pre-Workout: Coffee
Upright Rows (EZ bar)
200x8
200x8
200x8
Landmine Rows with Lat-Blaster attachment
230x8
230x8
230x8
Seated Cable Rows +
235x8
235x8
235x8
Seal Rows (Dumbbells)
60x12
60x12
60x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 5 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Incline Bench Press (Barbell) +
225x8
225x8
245x8
245x8
Flat Bench Press (Swiss Bar) - Wide-Grip +
230x8
230x8
245x5
245x5
Standing OHP (Dumbbells) +
70x10
70x10
70x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Cable Curls from squatting position
80x8
80x8
80x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
Note: Struggled pretty badly through this one, but finished. Rough weekend.
-
Week 6
Day 3 (Legs/Traps)
Pre-Workout: None
Back Squats
275x8
275x8
295x5
295x5
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 6
Day 4 (Back/Abs)
Pre-Workout: Chicken and Rice
Snatch-grip Deads (barbell)
315x8
315x8
335x5
335x5
Lat pull-downs +
165x10
165x10
165x10
T-bar cable pull-downs
160x10
160x10
160x10
Face-pulls
90x10
90x10
90x10
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: I took it easy on NYE, so really was able to nail this workout. Felt great!
-
Week 6
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (barbell)
180x8
180x8
195x5
195x5
Standing One-armed Landmine Presses
125x8
125x8
125x8
Butterflies (Dumbbells)
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Standing Curls (Swiss Bar)
125x10
125x10
125x10
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 25
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), and a Multi-vitamin
-
Week 6
Day 6 (Cardio)
Pre-Workout: Coffee
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 1 (Back/abs)
Pre-Workout: Coffee
Upright Rows (EZ bar)
200x8
200x8
200x8
Landmine Rows with Lat-Blaster attachment
230x8
230x8
230x8
Seated Cable Rows +
235x8
235x8
235x8
Seal Rows (Dumbbells)
60x12
60x12
60x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 5 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Incline Bench Press (Barbell) +
230x8
230x8
250x8
250x8
Flat Bench Press (Swiss Bar) - Wide-Grip +
235x8
235x8
250x5
250x5
Standing OHP (Dumbbells) +
70x10
70x10
70x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Cable Curls from squatting position
80x8
80x8
80x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Post-workout: Gold Standard 100% Whey Protein (1.5 scoops Extreme Milk Chocolate flavor)
Time of workout: 1 hour and 10 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 3 (Legs/Traps)
Pre-Workout: NutriBullet Smoothie (banana, frozen fruit, walnuts, PB Fit powder, oats, almond milk)
Back Squats
280x8
280x8
300x5
300x5
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 7
Day 4 (Back/Abs)
Pre-Workout: None
Snatch-grip Deads (barbell)
315x8
315x8
335x5
335x5
Lat pull-downs
170x10
170x10
170x10
T-bar cable pull-downs
160x10
160x10
160x10
Face-pulls
90x10
90x10
90x10
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
Note: Those deads were a struggle. Man.....
-
Week 7
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (barbell)
185x8
185x8
200x5
200x5
Standing One-armed Landmine Presses
125x8
125x8
125x8
Butterflies (Dumbbells) +
55x10
55x10
55x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Dumbbell Curls (dumbbells)
50x10
50x10
50x10
Standing Curls (Swiss Bar)
125x10
125x10
125x10
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 25
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), and a Multi-vitamin
-
Week 7
Day 6 (Cardio)
Pre-Workout: Coffee
5k run (on treadmill)
Post-workout: None
Time of workout: 40 minutes (treadmill program has a warm-up walk and cool-down walk built into it).
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 1 (Back/abs)
Pre-Workout: Coffee
Upright Rows (EZ bar)
200x8
200x8
200x8
Landmine Rows with Lat-Blaster attachment
230x8
230x8
230x8
Seated Cable Rows
240x8
240x8
240x8
Seal Rows (Dumbbells)
60x12
60x12
60x12
Decline sit-ups w/45 pound plate
3 sets of 30
Hanging leg raises
3 sets of 20
Trunk Rotators (with 45 pound plate)
3 sets of 50
Post-workout: None
Time of workout: 1 hour and 5 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 2 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Incline Bench Press (Barbell) +
235x8
235x8
255x8
255x8
Flat Bench Press (Swiss Bar) - Wide-Grip +
235x8
235x8
250x5
250x5
Standing OHP (Dumbbells) +
70x10
70x10
70x10
Front Raises (Dumbbells)
45x10
45x10
45x10
Cable Curls from squatting position
80x8
80x8
80x8
Pull-ups (neutral-grip)
3 sets of 10
Tricep push-down with 20" bar
105x10
105x10
105x10
Tricep rope push-downs
90x10
90x10
90x10
Post-workout: None
Time of workout: 1 hour and 10 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 3 (Legs/Traps)
Pre-Workout: Banana
Back Squats
280x8
280x8
300x5
300x5
Barbell Shrugs
400x15
400x15
400x15
Dumbbell Shrugs
60x25
60x25
60x25
Post-workout: None
Time of workout: 45 minutes
Additional cardio: None
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 4 (Back/Abs)
Pre-Workout: Chicken & Rice
Snatch-grip Deads (barbell)
320x8
320x8
340x5
340x5
Lat pull-downs
170x10
170x10
170x10
T-bar cable pull-downs
160x10
160x10
160x10
Face-pulls
90x10
90x10
90x10
Cable crunches
3 sets of 25 with 90 pounds
Kneeling Crunches--Rogue Bands
3 sets of 25
Wrist-Roller
3 sets of 5 with 10 pounds
Post-workout: None
Time of workout: 1 hour
Additional cardio: 20 minute skip-rope routine
Other supps: Fish Oil/Omega-3's (1400mg), Turmeric (1000mg), Glucosamine (1500mg), Chrondroitin (275mg), and a Multi-vitamin
-
Week 8
Day 5 (Chest/Shoulders/Bi's/Tri's)
Pre-Workout: None
Military Press (barbell)
185x8
185x8
200x5
200x5
Standing One-armed Landmine Presses
125x8
125x8
125x8
Butterflies (Dumbbells)
60x10
60x10
60x10
Lateral Raises (Dumbbells)
50x10
50x10
50x10
Standing Hammer Curls (dumbbells)
60x10
60x10
60x10
Standing Curls (Swiss Bar)
125x10
125x10
125x10
Overhead Rope-Extension
75x10
75x10
75x10
Triceps Dips
3 sets of 25
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), and a Multi-vitamin
