Posted in Workout Plans

Phase 1 – Week 4 – Titan Workout – Back Day

Changing things up a little for week 4 . Fewer reps, higher weights.

weighed in at 237.5 lbs

Warm-up – Treadmill 1 mile run in 8 mins 30 secs – GOAL ACHIEVED!

Lat Pull Down – 4 sets – 10 reps/121 lbs, 8 reps/126 lbs, 6 reps/143 lbs, 4 reps/148 lbs

Machine Row – 4 sets – 10 reps/65 lbs, 8 reps/70 lbs, 6 reps/75 lbs, 4 reps/80 lbs

Dumbbell Row – 4 sets – 10 reps/40 lbs, 8 reps/45 lbs, 6 reps/50 lbs, 4 reps/55 lbs

Swiss Ball Hyper-extensions- 4 sets – 15 reps/10 lbs, 12 reps/12 lbs, 10 reps/15 lbs, 8 reps/20 lbs

Cool Down – Lateral Machine for 12 mins

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