3 Day Workout - Week 106 - TheTrainingStationInc.

Week 106 - 3 days/week
Name:

100% = Heaviest weight you can use safely & strictly for 2-3 reps.

Day 1	Chest:	1) Flat Barbell Bench Press	10% x 10-12 25% x 8-10 40% x 6-8 55% x 4-6 70% x 2-4 85% x 1-2 100% x Failure 95% x Failure 90% x Failure 85% x Failure 80% x Failure 75% x Failure 70% x Failure 65% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Cable Crossovers	20% x 100	____ x ____
	Delts:	3) Seated Universal Press (Facing In - With Lower-back Support)	40% x 8 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure	____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Seated Rear Dumbbell Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Triceps:	5) Underhand Pushdowns	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com

Day 2	Biceps:	1) Drag Curls	10% x 20 20% x 12 40% x 8 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com
	Back: SUPER SET 2 , 3 & 4	2) Underhand Pulldowns	30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	3) Seated Cable Rows Shaped Handle	30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		4) Barbell Shrugs	30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	5) Hyper-Extensions	0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____

Day 3	Legs:	1) Smith Machine Lunges	10% x 10 20% x 8 40% x 6 60% x 4 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x 10 ____ x 8 ____ x 6 ____ x 4 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Smith Machine Calf Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	SUPER SET 3 & 4	3) Sit Ups on Slant Board (Top Hole)	0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____	4) Side Plank	Timed Hold	____ seconds ____ seconds ____ seconds