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 – 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