My quest to be a Titan!
Hey brothers and sisters of iron, here is the start of my new journal. This is going to be a 9 week journey of sweat, blood, and tears. I am also starting my new Animal Stack, which I will write more about at the bottom.
During this 9 week jouney, I will be using the Titan Training Program, with a few tweaks here and there for my own personal needs.
http://www.universalnutrition.com/titantraining/
This is how the Titan Training goes, followed by any changes I will make:
Sunday-Back and Abs:
Deadlifts…………..4 sets
Pullups…………….5 sets
Dumbbell Rows……….3 sets
T-Bar Rows………….3 sets
Crunches……………4 sets
Hanging Leg Raises…..4 sets
I will be doing 2 sets of Pullups followed by 2 sets of Chinups
I will do 3 sets of Crunches
I will do 3 sets of Incline Knee Raises instead of hanging
Monday-Arms:
Barbell Curls……….4 sets
Alt Dumbbell Curls…..3 sets
Hammer Curls………..3 sets
Pushdowns…………..4 sets
Skullcrushers……….3 sets
Overhead DB Ext……..3 sets
I will do Preacher Curls instead of Barbell Curls
I will do Incline Hammer Curls instead of Hammer Curls
I will do Barbell Lying Triceps Press instead of SkullCrushers (may be same thing though)
I will do Cable Rope Overhead Tricep Extension instead of Overhead DB Ext
Tuesday-Off:
I will probably do some cardio today, but rest if I need it.
Wednesday-Legs:
Leg Extensions………4 sets
Barbell Squats………5 sets
Leg Presses…………3 sets
Lying Leg Curls……..4 sets
Standing Calf Raises…4 sets
Seated Calf Raises…..4 sets
This is the day that I am changing up quite a bit:
3 sets of Front Squats instead of 5 sets of Barbell Squats
Leg Extensions after squats, only 3 sets
No Leg Press, I don’t have one in my home gym, yet…LOL
StiffLegged Deadlifts, 3 sets
Lying Leg curls, 3 sets
Thursday-Chest and Abs:
Barbell Bench Press….4 sets
Incline DB Press…….4 sets
Flat Dumbbell Flyes….3 sets
Rope Crunches……….4 sets
Flat Bench Dumbbell Flyes, 4 sets, before Incline Press
Incline Barbell Press instead of Incline DB Press
Incline DB Flyes, 4 sets after Incline Press
Friday-Shoulder and Calves:
Military Presses…….4 sets
DB Lateral Raises……4 sets
Bent Rear Delt DB
Lateral Raises………4 sets
Dumbbell Shrugs……..4 sets
Leg Press Calf Raises..5 sets
Will start with DB Upright Rows, 4 sets
Military Press, 2 sets
DB Lateral raise, 2 sets
Added Incline DB Laterals, 2 sets
Bent over Laterals, 2 sets
Barbell Shrugs instead of DB Shrugs
Donkey Calf Raises instead of Leg Press Calf Raise (no leg press available)
Saturday-Off:
I will go swimming these days instead of nothing, unless I really need the rest.
So, this is the plan. Of course, I have already put in two of the workouts, so some hindsight has been helpful. This first weeks workout split is a little bit different than the one outlined above. I was going to change it up a little bit, but I think that it won’t work for the best.
