Posted in Workout Plans

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

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Posted in Workout Plans

Phase 1 – Week 2 – Arm Day!

Warm-up – Treadmill 1 Mile Run 8 mins 47 secs

Bicep DB Curl – 3 sets x 10 reps / 25 lbs

Skull Crusher – 3 sets x 10 reps / 50 lbs

Preacher Curl – 3 sets x 10 reps / 40 lbs

DB Lying Tricep Extension – 3 sets x 10 reps – 25 lbs

DB Hammer Curl – 3 sets x 12 reps – 20 lbs

Rope Press Down – 3 sets x 12 reps / 70 lbs

DB Wrist Curl – 3 sets x 15 reps / 12 lbs

DB Reverse Wrist Curl – 3 sets x 15 reps / 12 lbs

Cool Down – Lateral Machine for 12 mins

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Posted in Workout Plans

Phase 1 – Titan Workout – Fridays – Arm Day!

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Arm Day! Reload those guns!

Warm-up – Treadmill Intervals – 11 mins

Dumbbell Bicep Curl – 3 sets of 10 reps // weight 20 lbs

Skull Crusher – 3 sets of 10 reps // weight 40 lbs

Preacher Curl – 3 sets of 10 reps // weight 35 lbs

Dumbbell Lying Tricep Extension – 3 sets of 10 reps // weight 20 lbs

Dumbbell Hammer Curl – 3 sets of 12 reps // weight 15 lbs

Rope Press Down – 3 sets of 12 reps // weight 60 lbs

Barbell Wrist Curl – 3 sets of 20 reps // weight 20 lbs

Barbell Reverse Wrist Curl – 3 sets of 15 reps // weight 20 lbs

Cool Down – Lateral Machine for 10 mins