Posted in Workout Plans

Phase 1 – Week 3 – Titan Workout – Back Day

lets kick this week off with a Weigh-in – down to 239 lbs!

  • 5 lbs down in 2 weeks!

Warm-up – Treadmill 1 mile run in 8 mins 40 secs

  • 10 secs from the phase 1 goal of 8 mins 30 secs

Lat Pull Down – 5 sets x 20, 15, 15, 10, 10 reps / 110 lbs

Push-ups – 5 sets x 14 reps / body weight (superset with Lat Pull Downs)

Machine Rows – 4 sets x 12 reps / 60 lbs

DB Rows – 4 sets x 12 reps / 35 lbs

Swiss Ball Hyperextensions – 4 sets x 25, 20, 15, 15 reps / 7.5 lbs

Cool Down – 10 mins in the Boxing Room

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