Enjoy!
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Workouts:

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Monday:

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Everyday (mon-sun) Stretches, etc...

Superman: 30 seconds

Side plank: 10 second holds, repeat 4 times

Bird dog: 10 seconds

T-stabilization & pushup: pause 3 seconds each...
............

Dumbbell thrusters: max reps 40 seconds

Bench press:
2 sets 12
2 sets 6
1 set 15

Incline dumbbell press: (pyramids)
4 sets 12

Dumbbell flyes:
4 sets 15

Pushups: 1 set 100

Dumbbell press: (pyramids)
4 sets 15

Lateral/front raises: (alternating)
3 sets 15

Skull crushers:
4 sets 15

Close grip bench press:
3 sets 15

Pushdowns:
3 sets 15

Kickbacks:
3 sets 15

Dips: 1 set 100
Barbell wrist curls: 1 set 100

Abs & core circuit: 4 sets

Cross body Mountain climber & pushup: 50

Side plank w/feet on bench: 1 min

Crunches: max in 2 min

Weighted Russian twists: 40

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Wednesday:

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Everyday (mon-sun) Stretches, etc...

Superman: 30 seconds

Side plank: 10 second holds, repeat 4 times

Bird dog: 10 seconds

T-stabilization & pushup: pause 3 seconds each..
............

Barbell straight leg deadlift to row: 12

Bent over rows:
4 sets 15

Pulldowns:
3 sets 10

One arm rows:
3 sets 10

Seated rows:
3 sets 15

Pullups: 100 (as few sets as possible)

Barbell ez-bar curls:
2 sets 10
2 sets 6
1 set 20

Hammer curls:
4 sets 10

Preacher curls:
3 sets 15

Isolated curls:
4 sets 10

Chinups:
1 set 50

Abs & core circuit: 3 sets

Sit-ups: max in 2 min

Extended Plank: 1 min

Swiss ball jackknife: 2 sets 15, w/30 sec rest in-between

Rolling side plank: 12 seconds each position

That's 1, repeat twice more

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Friday:

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Everyday (mon-sun) Stretches, etc...

Superman: 30 seconds

Side plank: 10 second holds, repeat 4 times

Bird dog: 10 seconds

T-stabilization & pushup: pause 3 seconds each.
............

Prisoner squats: 24

Balance board Squats:
4 sets 15

Barbell squats:
2-3 sets 12

Leg presses:
4 sets 10
1 set 5
2 sets 30

Super-sets:
Leg extensions: 4 sets 15
Leg curls: 4 sets 15
2 sets 30

Dumbbell Lunges:
.25 mile (roughly 8 sets of 20, so go light)

Calf raises:
5 sets 15
5 sets 30

Jump rope:
4 sets: 3 min
Alternating w/pushups: max in 30 seconds - 1min.

30 sec - 1 min rest (same as pushups)

Abs & core circuit: 3 sets

Cable core press: 10
Rest 30 seconds
Mountain climbers: 50
Reverse crunches: 12
Barbell roll outs: 10

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Any day Extra credit (y'all know; I'm all about it:) 2+ sets

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Heavy Kettle-bell swings: 10+ in 1 min

...Rest 1 min...

Dumbbell Turkish get ups: 10

Rest 30 seconds

Jump squats: 20
Alternating w/
Ballistic pushups: 10-20

Rest 1 minute

Incline bicep curls: 12, 10, 6
Alternating w/
Incline bench press: (reverse grip) 15, 12, 10

Rest 90 seconds & repeat...

Diet: This is equally as important!

(For roughly a 185 lb male)

16oz Ice cold water 1st thing upon waking up. 1 scoop Protein shake w/1 Tbsp organic green super food powder Made with water. Before run.

Optimum nutrition amino energy (I like Grape) - Following am run.
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Meal 1: Breakfast (after am shower)

2 whole eggs, 2 egg whites, w/red peppers

1 cup goats milk & purified water mixed into carnation instant breakfast

3/4-1 cup quinoa or steel cut oats, always a heaping spoonful or so of protein powder mixed in after cooking
1 Tbsp flax-seed OR Mct oil mixed in
1/4 cup raisins mixed in

1/2 cup mixed berries
............
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Meal 2:

12 ounces chicken, or sliced turkey breast

2 cups spinach or kale salad, w/ baby carrots, onions & red peppers; tossed w/1 Tbsp mct oil & 2 Tbsp lite Italian

1/8 cup shredded cheese

1 red delicious Apple

1 banana

1 orange
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Meal 3:

8-10 ounces salmon, tuna or other lean meat or fish

1 baked sweet or blue potato, w/cinnamon & 1 Tbsp flax-seed oil after cooking

2 cups Mediterranean vegetables, cooked in olive or mct oil

1 ounce walnuts & almonds

1 cup sliced strawberries or blueberries

1 cup OJ w/lots of pulp

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Pre-afternoon gym workout: Timing of your workout can vary, just get it in.

Turkey sandwich & a banana

Creatine hydrochloride mixed w/grape juice, barley grass, glutamine, & beta alanine powders.

Workout: Intensity Breeds Immensity

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Meal 4: Post workout

1 Orange
16oz grape juice, mixed w/glutamine, creatine & 1tsp each beet root powder, green tea & barley grass powders. 250mg vita c

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1 scoop whey protein isolate
1 scoop casein
2 cups goats milk

Protein shake to be consumed over the next 1.5 hours.

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Meal 5: Hour & a half post workout

1 scoop whey
1 cup goats milk
16oz grapefruit juice
1tsp barley grass powder

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Meal 6:

2 Tbsp salba OR Flaxseeds
1 cup plain Greek yogurt
1/2 cup raisins &
1 cup cottage cheese, all mixed together

2oz mixed nuts (almonds, pumpkin seeds, cashews, pistachios & walnuts)

1 red delicious Apple

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Before bed: Muscle juice revolution 2600 shake only m/w/f (Or weight days). Made w/water

I would do this routine with some thing like the following cycle.

1st, always have letro & your full cycle w/extra on hand.

Cycle: (Not # 1 or 2)! Be the turtle

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Proviron: 50-100mg ed throughout cycle weeks 1-20

(OR Aro 12.5mg as needed)

Dbol: Weeks 1-5: 50mg/ED

Test E: Weeks 1-12: 500-750mg/wk (Mon, Thurs)

EQ: Weeks 1-12: 600-900mg/wk (Mon, Thurs)

Test Prop: Weeks 13-16: 200mg EOD (M, W, F)

3 Days After last Pop

Standard PCT: Clomid/Nolva

Along w/all the ED herbs

I can list those if you need

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I honestly really love mixing this in at the end of cycles. A very hardworking, can do attitude, over-achiever type of gentlemen came up with this plan. God Bless : )

On Odd Days

Do 200 pushups in as few sets as possible in addition to your regularly scheduled workout of cardio or core exercises. You can still do upper body workouts on these days if you are already on a program. This is a supplemental 200 pushups using maximum repetition sets (2 x 100, 4 x 50, etc, etc, etc... It's your choice how you get to 200).

On Even Days

Do 200 pushups throughout the day. This can be little sets of ten done every half hour or fifty pushups done four times throughout the day.

Rule:

If maximum is under 50 pushups, do 200 a day. If your maximum is above 75, do 300 pushups a day.

Repeat the ODD/EVEN routine for a total of 10 days. Then take three days off and do NO upper body pushing exercises that work the chest, triceps, and shoulders. Then on day 14, give yourself the pushup test, two minutes.