3 Day Workout - Week 162 - TheTrainingStationInc.

Week 162 - 3 days/week
Name:

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

Day 1	Chest:	1) Flat Universal Machine Press	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) Cable Crossovers	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Triceps:	3) Cable Kickbacks (Palm up)	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
	Delts: SUPER SET 4, 5, 6 & 7	4) Dumbbell Side Raises	20% x 100 10% x 100	____ x ____ ____ x ____	5) Barbell Front Raises	20% x 100 10% x 100	____ x ____ ____ x ____
		6) Reverse Pec Deck	20% x 100 10% x 100	____ x ____ ____ x ____	7) Crunches	0 x Failure 0 x Failure	____ ____

Day 2	Back: SUPER SET 1 & 2	1) Wide Grip Leverage Rows	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) Rack Pulls	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 ____
	Biceps:	3) Cable Crossover Curls	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Forearm Wrist Roller	15lbs x Failure 10lbs x Failure 5lbs x Failure	____ x ____ ____ x ____ ____ x ____

Day 3	Legs: SUPER SET 1 & 2	1) "Bodysmith" Leg Press Go up until you can't do 2	5% x 20 10% x 12 15% x 8 20% x 5 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 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Universal Machine Calf Raises Go up until you can't do 2	5% x 20 10% x 12 15% x 8 20% x 5 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 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____