Posted in Workout Plans

Phase 1 – Week 4 – Titan Workout – Shoulder Day

Image result for big shoulders meme

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!

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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

Posted in Workout Plans

Phase 1 – Week 2 – Titan Workout – Shoulder Day

Warm-up – Lateral Machine for 11 mins

Freemotion Shoulder Press – 7 sets x 10, 8, 6, 5, 4, 3, 3 reps / 45 lbs

Arnold Press – 4 sets x 12 reps / 20 lbs

DB Shrugs – 4 sets x 12 reps / 35 lbs

DB Lateral Raise – 3 sets x 15 reps / 20 lbs

DB Front Raise – 3 sets x 15 reps / 15 lbs

DB Rear Delt Flyes – 3 sets x 15 reps / 15 lbs

Cool Down – Stairmaster for 11.5 mins

Posted in Workout Plans

Phase 1 – Titan Workout – Thursdays – Shoulder Day

Moving right along into Shoulder Day…Titans love a good shoulder charge!

Warmup – Lateral Machine for 10 mins

Freemotion Shoulder Press – 7 sets of 10, 8, 6, 5, 5, 3, 3 sets – weight 40 lbs

Arnold Press! – 4 sets of 12 reps – weight 15 lbs

Dumbbell Shrugs – 4 sets of 12 reps – weight 30 lbs

Dumbbell Lateral Raises – 4 sets of 15 reps – weight 15 lbs

Dumbbell Front Raises – 3 sets of 15 reps – weight 10 lbs

Dumbbell Rear Delt-Flyes – 3 sets of 15 reps – weight 10 lbs

cool down – Elliptical for 10 mins then 15 mins in the Boxing Room