3 Day Intermediate Workout - Week 2 -TheTrainingStationInc.

Week 2 6 Week Workout 3 days/week
Name:

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

Day 1	Chest:	1) Incline Smith Machine Press	20% x 20 40%x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x 20 ____ x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Cable Crossovers	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____
	Delts:	3) Seated Smith Machine Press (in front)	40% x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x _____	4) Barbell Upright Rows (shoulder wide grip)	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____
	Triceps:	5) Seated Overhead Extensions (EZ curl bar)	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	Copyright © TheTrainingStationInc.com

Day 2	Back:	1) Pulldowns (V - shaped handle)	20% x 20 40%x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x 20 ____ x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____		2) Wide Grip Leverage Row Machine	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Biceps:	3) Standing Dumbbell Curls	40% x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____	optional optional optional	6) Sit Ups on Slant Board	0 x Failure 0 x Failure 0 x Failure	0 x ____ 0 x ____ 0 x ____
	Traps:	4) Dumbbell Shrugs SUPER SET w/Lower-back	100% x Failure 80% x Failure 60% x Failure	____ x ____ ____ x ____ ____ x ____	Lower-back:	5) Lower-back Machine	80% x 15-20 80% x 15-20 80% x 15-20	____ x ____ ____ x ____ ____ x ____

Day 3	Legs:	1) Smith Machine Squats	20% x 20 40%x 12 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x 20 ____ x 12 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Free Weight Leg Extensions	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Free Weight Leg Curls SUPER SET w/Calves	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Calf Raises on Smith Machine	100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____

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