3 Day Workout - Week 138 - TheTrainingStationInc.

Week 138 - 3 days/week
Name:

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

Day 1	Chest: Delts: SUPER SET 2 & 3	1) Flat Dumbbell Press	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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Seated Side Dumbbell Raises	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 ____
	Triceps:	3) Seated Dumbbell Press	Use #2 Weights	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Pushdowns on Pulldown Machine	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		5) Cable Kickbacks (Palm up)	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	6) Cross Bench Crunches	0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____

Day 2	Back: SUPER SET 2, 3 & 4	1) Pulldowns with handle	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) Pull Ups	0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____
		3) Dumbbell Shrugs	100% x Failure 80% x Failure 60% x Failure	____ x ____ ____ x ____ ____ x ____	4) Lower-Back Machine	80% x 15-20 80% x 15-20 80% x 15-20	____ x ____ ____ x ____ ____ x ____
	Biceps:	5) Cable Curls	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	6) Cable Crossover Curls	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3	Legs: SUPER SET 1 & 2	1) Barbell Squats SETS OF 2 UNTIL YOU CAN'T DO 2	5% x 2 10% x 2 15% x 2 20% x 2 25% x 2 30% x 2 35% x 2 40% x 2 45% x 2 50% x 2 55% x 2 60% x 2 65% x 2 70% x 2 75% x 2 80% x 2 85% x 2 90% x 2 95% x 2	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Hack Squats Sled = 0 lbs. SETS OF 2 UNTIL YOU CAN'T DO 2	5% x 2 10% x 2 15% x 2 20% x 2 25% x 2 30% x 2 35% x 2 40% x 2 45% x 2 50% x 2 55% x 2 60% x 2 65% x 2 70% x 2 75% x 2 80% x 2 85% x 2 90% x 2 95% x 2	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____