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 Workout – Leg Day

Warm-up – 1 mile run – 8 mins 55 secs

Freemotion Squat – 7 sets x 10, 8, 6, 5, 4, 3, 3 reps / 140 lbs

Leg Press – 1x drop set to failure / 200 lbs

Walking Lunges – 4 sets x 20 reps / body weight + 6 lbs

Leg Extension – 3 sets x 15 reps / 60 lbs

Leg Curl – 3 sets x 15 reps / 55 lbs

Standing Calf Raise – 3 sets x 15 reps / 75 lbs

Cool-down – Lateral machine for 10 mins

Boxing for about 5 mins

Posted in Workout Plans

Phase 1 – Titan Workout – Wednesdays – Leg Day

Ah yes, the all-important Leg Day. Can’t Skip this one, ever …

Warm-up – 1 Mile run – completed in 9 mins 15 secs

Freemotion Squat Machine – 7 sets at 10, 8, 6, 5, 4, 3, 3 sets // weight 100 lbs

Walking Lunges – 4 sets with 10 steps each leg // Body Weight

Leg Extensions – 3 sets of 15 reps // weight 55 lbs

Leg Curl – 3 sets of 15 reps // 50 lbs

Standing Calf Raises – 3 sets of 15 reps // weight 50 lbs

Cool Down – Lateral Machine for 10 mins