3 Day Workout - Week 132 - TheTrainingStationInc.

Week 132 - 3 days/week
Name:

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

Day 1	Delts: Triceps:	1) Seated Dumbbell Press GO UP UNTIL YOU CAN'T DO 3 REPS THEN DO THE LAST SET	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 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 5% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Close Grip Smith Machine 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 ____
	Chest: SUPER SET 3 & 4	3) Incline Dumbbell Flyes	20% x Failure 15% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____	4) Incline Dumbbell Press	20% x Failure 15% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____
	SUPER SET 5 & 6	5) Flat Dumbbell Flyes	20% x Failure 15% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____	6) Flat Dumbbell Press	20% x Failure 15% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____

Day 2	Back: SUPER SET 1 & 2	1) Pulldowns	10% x 20 20% x 12 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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Dumbbell Shrugs	10% x 20 20% x 12 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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Biceps:	3) Preacher Curls with Straight Barbell	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) "Gaspari's"	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3	Legs:	1) Leg Press (Sled = 75)	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) Calf Raises on Leg Press	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____