3 Day Workout - Week 125 - TheTrainingStationInc.

Week 125 - 3 days/week
Name:

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

Day 1	Chest:	1) Flat 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) Pec Deck	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Delts:	3) Seated Barbell 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) Barbell Front Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Triceps:	5) Skull Crushers with EZ Curl Bar	50% x 25 40% x 50 30% x 75 20% x 100	____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 2	Back:	1) Deadlifts GO UP UNTIL YOU CAN'T DO 3 REPS	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	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	55% x 3 60% x 3 65% x 3 70% x 3 75% x 3 80% x 3 85% x 3 90% x 3 95% x 3	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc .com
	Biceps:	2) Preacher Curls with EZ Curl Bar	50% x 25 40% x 50 30% x 75 20% x 100	____ x ____ ____ x ____ ____ x ____ ____ x ____	3) Forearm Wrist Roller	5 lbs x Failure	____ x ____

Day 3	Legs: OPTIONAL SUPER SET last 3	1) Barbell 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) Free Standing Calf Raises	0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____
		3) Ab Bench	80% x Failure 80% x Failure 80% x Failure 80% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____