3 Day Workout - Week 167 - TheTrainingStationInc.

Week 167 - 3 days/week
Name:

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

Day 1	Chest:	1) "Futron" Incline Barbell 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) Flat Dumbbell Flyes	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Delts:	3) Seated Front Smith Machine Press	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) Dumbbell Side Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Triceps:	5) Pushdowns on Universal Machine SETS OF 2 UNTIL YOU CAN'T THEN DO LAST SET	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	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	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? 25% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 2	Back: Biceps:	1) 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 10% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Standing Barbell Curls SETS OF 2 UNTIL YOU CAN'T THEN DO LAST SET	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? 25% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	SUPER SET 3 & 4	3) Barbell Shrugs	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Hyper-Extensions	35lbs x Failure 25lbs x Failure 10lbs x Failure 5lbs x Failure 0lbs x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3	Legs:	1) Leg Press	20% x 100	____ x ____	2) Leg Curls	20% x 100	____ x ____
		3) Free Weight Leg Extensions	20% x 100	____ x ____	4) Calf Raises on Leg Press	20% x 100	____ x ____