3 Day Workout - Week 33 - TheTrainingStationInc.

Week 33 - 3 days/week
Name:

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

Day 1	Chest & Delts & Triceps	1) Low Incline Smith Machine Press Use a Flat Bench and a Wooden Box	10% x 10-12 25% x 8-10 40% x 6-8 55% x 4-6 70% x 2-4 80% x 1-2 100% x Failure 95% x Failure 80% x Failure 85% x Failure 80% x Failure 75% x Failure 70% x Failure 65% x Failure 60% x Failure 25% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Barbell Front Raises SUPER SET 2 & 3	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 ____
		3) Reverse Peck Deck	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 ____	4) Pushdowns on Universal Machine	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 2	Back: SUPER SET 1, 2 & 3	1) T-bar Rows	20% x Failure 10% x Failure	____ x ____ ____ x ____	2) Seated Cable Rows with shaped handle	20% x Failure 10% x Failure	____ x ____ ____ x ____
		3) Universal Machine Shrugs	20% x Failure 10% x Failure	____ x ____ ____ x ____	4) Seated Dumbbell Curls Lean against back support Together or Alternating	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3	Legs: SUPER SET last 5 sets with #2	1) Barbell Hack Squats Probably the most awkward exercise ever, but try to suffer through it anyway.	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 ____ Start Super Set ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Standing Calf Raises on Universal Machine	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Ab Bench	80% x Failure 80% x Failure 80% x Failure	____ x ____ ____ x ____ ____ x ____	Copyright © TheTrainingStationInc.com