3 Day Workout - Week 123 - TheTrainingStationInc.

Week 123 - 3 days/week
Name:

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

Day 1	Chest:	1) Decline Barbell 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) Flat Dumbbell Flyes	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Triceps:	3) Pushdowns	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) Bench Dips	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Delts: SUPER SET 5 & 6	5) Standing Dumbbell Side Raises	25% x Failure 20% x Failure 15% x Failure 10% x Failure 5% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	6) Standing Dumbbell Front Raises	25% x Failure 20% x Failure 15% x Failure 10% x Failure 5% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 2	Back:	1) Wide Grip Leverage 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) Pull Ups with V-Shaped Handle	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Biceps:	3) Incline Dumbbell Curls	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) Barbell Reverse Curls	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	SUPER SET 5 & 6	5) Barbell Shrugs	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	6) Lower-Back Machine	80% x 10-15 80% x 10-15 80% x 10-15 80% x 10-15 80% x 10-15	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3	Legs:	1) "Bodysmith" Leg Press Sled = 0	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 60% x 5	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	65% x 5 70% x 5 75% x 5 80% x 5? 85% x 5? 80% x 5 60% x 5 40% x 5 20% x 5	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	GO UP UNTIL YOU CAN'T DO 5 THEN GO DOWN
	SUPER SET 2 & 3	2) Hanging Leg Raises	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ ____ ____ ____ ____	3) Hanging Knee Raises	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ ____ ____ ____ ____