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

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Posted in Workout Plans

Phase 1 – Week 2 – Titan Work out – Chest Day

upping the weight on this one…

Warm-up – Lateral Machine for 16 mins

Freemotion Chest Press – 9 sets x 12, 10, 10, 8, 8, 6, 4, 4, 4 reps / 110 lbs

Incline Chest Press – 4 sets x 12 reps / 75 lbs

Decline Chest Press – 4 sets x 12 reps / 75 lbs

Assisted Dip – 4 sets x 10 reps / +100 lbs

Freemotion Cable Flyes – 4 sets x 12 reps / 55 lbs

Incline Sit-ups – 20 reps + 5 lbs

Cool-Down – Cybex Elliptical for 10 mins

Posted in Workout Plans

Phase 1 – Titan Workout – Fridays – Arm Day!

https://gph.is/2nIM8vT

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