3 Day Workout - Week 109 - TheTrainingStationInc.

Week 109 - 3 days/week
Name:

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

Day 1	Chest:	1) Flat Smith Machine Press	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 ____	2) Upward Cable Crossovers	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Delts:	3) Seated Front Smith Machine Press	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 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Incline Dumbbell Side Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Triceps:	5) Close Grip Barbell Press GO UP UNTIL YOU CAN'T DO 3 REPS THEN DO THE LAST SET	10% x 3 15% x 3 20% x 3 25% x 3 30% x 3 35% x 3 40% x 3 45% x 3 50% x 3 55% x 3	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	60% x 3 65% x 3 70% x 3 75% x 3 80% x 3 85% x 3 90% x 3 95% x 3 100% x 3 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 2	Back: SUPER SET 1 & 2	1) Dumbbell Rows	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 ____	2) Rack Pulls (starting just above the knee)	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 ____
	Biceps:	3) Standing Barbell Curls GO UP UNTIL YOU CAN'T DO 3 REPS THEN DO THE LAST SET	10% x 3 15% x 3 20% x 3 25% x 3 30% x 3 35% x 3 40% x 3 45% x 3 50% x 3 55% x 3	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	60% x 3 65% x 3 70% x 3 75% x 3 80% x 3 85% x 3 90% x 3 95% x 3 100% x 3 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3	Legs: SUPER SET 1 & 2	1) Leg Extensions	20% x Failure 15% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____	2) Hack Squats	20% x Failure 15% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____
	SUPER SET 3 & 4	3) Stiff Leg Deadlifts	20% x Failure 15% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____	4) Standing Universal Machine Calf Raises	20% x Failure 15% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____
		5) Ab Roller	0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com