3 Day Workout - Week 130 - TheTrainingStationInc.

Week 130 - 3 days/week
Name:

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

Day 1	Chest: SUPER SET 1 & 2	1) Decline Cambered Barbell Press = 45 lbs	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) Cross Bench Dumbbell Pullovers	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 ____
	Delts:	3) Standing Barbell Press	40% x 8 60% x 5 80% x 2 100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure 40% x Failure 30% x Failure 20% x Failure 10% x Failure	____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Seated Dumbbell Side Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Triceps:	5) Skull Crushers with Straight Barbell	25% x 100	____ x ____	Advanced Workout Copyright © TheTrainingStationInc .com

Day 2	Back:	1) One Arm T-Bar Rows	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) Pull Ups (Overhand)	0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____
	Biceps:	3) Standing Curls with Straight Barbell	20% x 100	____ x ____	4) Ab Machine	80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____

Day 3	Legs: SUPER SET 2, 3 & 4	1) Hack Squats	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) Standing Leg Curl	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Sissy Squats	35lbs x Failure 25lbs x Failure 10lbs x Failure 5lbs x Failure 0lbx x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Seated Calf Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____