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Phase 1 – Week 4 – Titan Workout – Shoulder Day

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ugh this was not a fun workout…

Warm-up – Lateral machine for 13 minutes

Shoulder Press – 4 sets – 10 reps/110 lbs, 8 reps/115 lbs, 6 reps/120 lbs, 4 reps/125 lbs

Arnold Press – 2 sets (cuz i couldnt lift the 3rd) 10 reps/30 lbs, 8 reps/35 lbs

Dumbbell Shrug – 4 sets – 10 reps/45 lbs, 8 reps/50 lbs, 6 reps/55 lbs, 4 reps/60 lbs

Lateral Raise – 2 sets – 10 reps/30 lbs, 8 reps/35 lbs

Front Raise – 2 sets – 10 reps/25 lbs, 8 reps/30 lbs

Rear Delt Flyes – 2 sets – 10 reps/25 lbs, 8 reps/30 lbs

Front Raise to Lateral – 1 set – 10 reps/20lbs

Cool Down – 10 mins in the boxing room

ugh!

Posted in Workout Plans

Phase 1 – Week 4 – Titan Workout – Chest Day

Warm-up – Lateral machine for 20 mins

Freemotion Chest Press – 4 sets – 10 reps/130 lbs, 8 reps/140 lbs, 6 reps/150 lbs, 4 reps/160 lbs

Incline Press – 4 sets – 10 reps/90 lbs, 8 reps/95 lbs, 6 reps/100 bls, 4 reps/105 lbs

Decline Press – 4 sets – 10 reps/90 lbs, 8 reps/95 lbs, 6 reps/100 bls, 4 reps/105 lbs

Assisted Dip – 4 sets – 10 reps/+85 lbs, 8 reps/+70 lbs, 6 reps/+55 lbs, 4 reps/+40 lbs

Cable Fly – 3 sets – 10 reps/70 lbs, 8 reps/80 lbs, 6 reps/90 lbs

Cool Down – 15 mins Incline Trainer

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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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Phase 1 – Week 3 – Titan Workout – Arm Day

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Warm-up – Treadmill 1 mile run in 8 mins 35 sec

DB Bicep curl – 3 sets x 10 reps / 30 lbs

Bar Press Down – 3 sets x 10 reps / 100 lbs

EZ Bar Curl – 3 sets x 10 reps / 70 lbs

Overhead Tricep Extensions – 3 sets x 10 reps / 80 lbs

DB Hammer Curl – 3 sets x 12 reps / 25 lbs

Rope Press Down- 3 sets x 12 reps / 80 lbs

Barbell Wrist Curl – 3 sets x 15 reps / 30 lbs

Reverse Barbell Wrist Curl – 3 sets x 15 reps / 30 lbs

Cool Down – 12 mins on Lateral Machine

Posted in Workout Plans

Phase 1 – Week 3 – Titan Workout – Shoulder Day

Warm-up – Lateral Machine for 20 mins

Freemotion Shoulder Press – 7 sets x 10, 8, 6, 5, 4, 3, 3 sets / 50 lbs

Arnold Press – 4 sets x 12 reps / 25 lbs

Dumbbell Shrugs – 4 sets x 12 reps / 40 lbs

Dumbbell Lateral Raises – 3 sets x 15 reps / 25 lbs

Dumbbell Front Raises – 3 sets x 15 reps / 20 lbs

Dumbbell Rear Delt Flyes – 3 sets x 15 reps / 20 lbs

Cool Down – Stairmaster for 10 mins

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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