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Phase 1 – Week 4 – Titan Workout – Shoulder Day

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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 4 – Titan Workout – Chest Day

Warm-up – Lateral machine for 20 mins

Freemotion Chest Press – 4 sets – 10 reps/130 lbs, 8 reps/140 lbs, 6 reps/150 lbs, 4 reps/160 lbs

Incline Press – 4 sets – 10 reps/90 lbs, 8 reps/95 lbs, 6 reps/100 bls, 4 reps/105 lbs

Decline Press – 4 sets – 10 reps/90 lbs, 8 reps/95 lbs, 6 reps/100 bls, 4 reps/105 lbs

Assisted Dip – 4 sets – 10 reps/+85 lbs, 8 reps/+70 lbs, 6 reps/+55 lbs, 4 reps/+40 lbs

Cable Fly – 3 sets – 10 reps/70 lbs, 8 reps/80 lbs, 6 reps/90 lbs

Cool Down – 15 mins Incline Trainer

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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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

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 – 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

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Phase 1 – Week 2 – Titan Workout – Back day

Coming into week 2 of 12 feeling good, ready to push things a little further…

And weighing in at 241 lbs! Three pounds down from last week. Not a bad way to start things off.

As for the workout…here it is…

Warm-up – 1 Mile Run in 9 mins 4 secs – and that’s 11 secs faster than the previous run

Lat Pull-downs – 5 sets x 20, 15, 15, 10, 10 reps / 100 lbs

Push-ups (super-set with Lat Pull-downs) – 5 x 13 reps / body weight

Machine Rows – 4 sets x 12 reps / 55 lbs

Dumbbell Rows – 4 sets x 12 reps / 30 lbs

Swiss Ball Hyper-extensions – 4 sets x 25, 20, 15, 15 reps / 5 lbs

Cool Down – 12 mins Lateral Machine

Boxing room – 10 mins