Posted in Workout Plans

Phase 1 – Week 3 – Titan Workout – Leg Day

Progress is Progress…

Warm-up – Intervals on the Treadmill – 14 mins

Freemotion Squat – 9 sets x 12, 10, 10, 8, 8, 6, 4, 4, 4 reps / 160 lbs

Leg Press – 1x drop set to failure / 230 lbs

Walking Lunges – 4 sets x 20 reps / 10 lbs

Leg Extensions – 3 sets x 15 reps / 65 lbs

Leg Curl – 3 sets x 15 reps / 60 lbs

Standing Calf raises – 3 sets x 15 reps / 80 lbs

Cool Down – Lateral Machine for 10 mins

Posted in Workout Plans

Phase 1 – Week 3 – Titan Workout – Chest Day

Warm-up – Incline Trainer (cuz the machine i wanted was taken !) 12 mins

Freemotion Chest Press – 9 sets x 12, 10, 10, 8, 8, 6, 4, 4, 4 reps / 120 lbs

Incline Chest Press – 4 sets x 12 reps / 40 lbs

Decline Chest Press – 4 sets x 12 reps / 40 lbs

Dip Machine – 4 sets x 10 reps / 60 lbs (i think – the weights arent marked above the 50 lb)

Freemotion Cable Flyes – 4 sets x 12 reps / 60 lbs

Cool Down – Lateral Machine for 12 mins