3 Day Workout - Week 118 - TheTrainingStationInc.

Week 118 - 3 days/week
Name:

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

Day 1	Chest:	1) Flat Dumbbell 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) Pec Deck	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Delts:	3) Wide Grip Barbell Upright Rows	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) Dumbell Side Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Triceps:	5) Decline Skull Crushers with EZ Curl Bar	20% x Failure 100 Minimum 200 Goal	____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com

Day 2	Back:	1) Bent Over Barbell 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) Close Grip Leverage Rows	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Biceps:	3) Cable Crossover Curls	20% x Failure 100 Minimum 200 Goal	____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com
	SUPER SET 4 & 5	4) Smith Machine Shrugs	80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____	5) Lower-back Machine	80% x 15-20 80% x 15-20 80% x 15-20	____ x ____ ____ x ____ ____ x ____

Day 3	Legs:	1) Smith Machine Squats Go up until you can't do 5 reps Then go back down	10% x 5 15% x 5 20% x 5 25% x 5 30% x 5 35% x 5 40% x 5 45% x 5 50% x 5 55% x 5	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	60% x 5 65% x 5 70% x 5 75% x 5 80% x Failure 70% x Failure 60% x Failure 50% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		2) Sit Ups on Slant Board	0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com