3 Day Workout - Week 139 - TheTrainingStationInc.

Week 139 - 3 days/week
Name:

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

Day 1	Triceps: Delts:	1) Close Grip Smith Machine Press 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) Seated Barbell Press (In Front) Take weight from floor in front 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 ____
	Chest:	3) Low Incline Barbell Press (In Squat/Power Rack)	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) Dips	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 2	Biceps:	1) Standing Dumbbell Curls 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 ____	Advanced Workout Copyright © TheTrainingStationInc .com
	Back: SUPER SET 2 & 3	2) Seated Cable Rows with V Shaped Handle	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 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	3) Rack pulls	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 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3	Legs:	1) Free Weight Leg Extensions	10% x 250	____ x ____	2) Stiff Leg Deadlifts	10% x 250	____ x ____
		3) Seated Calf Raises	10% x 250	____ x ____	4) Sit Ups on Slant Board (top hole)	Ball x Failure Ball x Failure Ball x Failure	____ x ____ ____ x ____ ____ x ____