3 Day Workout - Week 152 - TheTrainingStationInc.

Week 152 - 3 days/week
Name:

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

Day 1	Chest:	1) Flat 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) Pec Deck	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Triceps:	3) Close Grip Decline 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	____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc .com
	Delts: SUPER SET 4 & 5 with same weights	4) Barbell Front Raises	50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	5) Wide Grip Barbell Upright Rows	50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
Day 2	Back:	1) One Arm T-Bar Rows	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) Pullups with V-Shaped Handle	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ ____ ____ ____ ____
	Biceps	3) Standing Dumbbell Curls	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	____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc .com
	SUPER SET 4 & 5	4) Smith Machine Shrugs	80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____	5) Lower-Back Machine	80% x 15-20 80% x 15-20 80% x 15-20	____ x ____ ____ x ____ ____ x ____
Day 3	Legs:	1) Leg Press (Sled = 75 lbs) GO UP UNTIL YOU CAN'T DO 1 REP	5% x 20 10% x 12 15% x 8 20% x 5 25% x 2 30% x 1 35% x 1 40% x 1 45% x 1 50% x 1	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	55% x 1 60% x 1 65% x 1 70% x 1 75% x 1 80% x 1 85% x 1 90% x 1 95% x 1 100% x 1	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc .com
	SUPER SET 2 & 3	2) Crunches	0 x Failure 0 x Failure 0 x Failure	____ ____ ____	3) Seated Waist Twist	0 x 25 0 x 25 0 x 25	____ ____ ____