| Week 189 - 3 days/week Name: |
100% = Heaviest weight you can use safely & strictly for 2-3 reps. |
Day 1 |
Chest:
|
1) Flat Barbell 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 30% x Failure 20% x Failure |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
 Advanced Workout Copyright © TheTrainingStationInc.com |
||
Triceps:
|
2) Pushdowns
with  Shaped Handle  |
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 ____ |
3) Bench Dips  |
0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Delts: |
4) Standing Dumbbell Side Raises
 |
20% x 100 |
____ x ____ |
|
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Day 2 |
Back
|
1) T-Bar Rows with V-Shaped Handle
|
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 30% x Failure 20% x Failure |
____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Advanced Workout Copyright © TheTrainingStationInc.com |
||
Biceps: |
2) Incline Dumbbell Curls
 |
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 ____ |
3) Barbell Concentration  |
100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure |
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
|
Day 3 |
Legs:
|
1) Universal Machine Squats
 |
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 ____
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ |
Advanced Workout Copyright © TheTrainingStationInc.com |
||
