3 Day Workout - Week 136 - TheTrainingStationInc.

Week 136 - 3 days/week
Name:

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

Day 1	Chest:	1) Decline Barbell Press Sets of 3 reps 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 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 ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Incline Dumbbell Flyes	10% x 100	____ x ____
	Delts: SUPER SET 3 & 4	3) Standing Dumbbell Side Raises	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) Standing Dumbbell Rear Raises	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 ____
	Triceps:	5) Skull Crushers with EZ Curl Bar	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc .com

Day 2	Biceps: Back:	1) Standing EZ Bar Curls	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) Seated Cable Rows with smallest V-shaped handle	50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) T-Bar Rows	10% x 100	____ x ____	4) Hyper-Extensions	35 lbs x Failure 25 lbs x Failure 10 lbs x Failure 5 lbs x Failure 0 lbs x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3	Legs: SUPER SET 2 & 3	1) Smith Machine Squats Bar = 20 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) Universal Machine Leg Curls	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Smith Machine Calf Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Ab Bench	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____