3 Day Workout - Week 128 - TheTrainingStationInc.

Week 128 - 3 days/week
Name:

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

Day 1	Chest:	1) Incline 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) Cable Crossovers	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Triceps:	3) Narrow Grip Dips or Bench Dips	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ ____ ____ ____ ____	Advanced Workout Copyright © TheTrainingStationInc. com
	Delts:	4) Standing Dumbbell Press	25% x Failure 20% x Failure 15% x Failure 10% x Failure 5% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	5) >Alternating Dumbbell Side & Front Raises	10% x Failure	____ x ____

Day 2	Back: SUPER SET 2 & 3	1) Underhand 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) Barbell Pullovers	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Biceps:	3) Universal Machine Shrugs	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____	2) Chin Ups (Underhand)	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ ____ ____ ____ ____ ____
		4) Lower-back Machine	80% x 15-20 80% x 15-20 80% x 15-20	____ x ____ ____ x ____ ____ x ____

Day 3	Legs:	1) Universal Machine Leg Curls	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 60% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Universal Machine Leg Extensions	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 60% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Ball Crunches	0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ ____ ____ ____	Advanced Workout Copyright © TheTrainingStationInc .com