3 Day Workout - Week 37 - TheTrainingStationInc.

Week 37 - 3 days/week
Name:

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

Day 1	Chest:	1) Incline Dumbbell 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) Decline Cambered Barbell Press =45 lbs	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Delts:	3) Standing Dumbbell 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) Rope Front Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Triceps: SUPER SET 5 & 6	5) Pushdowns with Straight Handle	20% x 100 15% x 100 10% x 100	____ x ____ ____ x ____ ____ x ____	6) Skull Crushers with EZ Curl Bar	20% x 100 15% x 100 10% x 100	____ x ____ ____ x ____ ____ x ____

Day 2	Back: SUPER SET 2 & 3	1) Rack Pulls Starting position is just above the knee cap	10% x 10-12 25% x 8-10 40% x 6-8 55% x 4-6 70% x 2-4 85% x 1-2 100% x Failure 95% x Failure 90% x Failure 85% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Cable Curls with EZ Curl Handle	20% x 50 15% x 50 10% x 100	____ x ____ ____ x ____ ____ x ____
		3) Standing EZ Bar Curls	20% x 50 15% x 50 10% x 100	____ x ____ ____ x ____ ____ x ____	4) Hanging Knee Raises	0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3	Legs: SUPER SET 2, 3 & 4	1) Leg Extensions	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) Leg Curls	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Sissy Squats	35lbs x Failure 25lbs x Failure 10lbs x Failure 5lbs x Failure 0lbs x Failure	35 x ____ 25 x ____ 10 x ____ 5 x ____ 0 x ____	4) Seated Calf Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

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