3 Day Workout - Week 41 - TheTrainingStationInc.

Week 41 - 3 days/week
Name:

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

Day 1	Triceps:	1) Close Grip Barbell Press (shoulder width)	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 80% x Failure 75% x Failure 70% x Failure 65% x Failure 60% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com
	Chest:	2) Flat Dumbbell Press	100% x Failure 90% x Failure 80% x Failure 70% x Failure 60% x Failure 50% x Failure 40% x Failure 30% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	3) Flat Dumbbell Flyes	20% x Failure 10% x Failure	____ x ____ ____ x ____
	Delts:	4) Dumbbell 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 ____	5) Cable Side Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
		6) Seated Dumbbell Rear Raises	10% x Failure	____ x ____	7) "Pee Wee Herman" Dumbbell Side Raises	10% x Failure	____ x ____

Day 2

Biceps:

Back:

1) Standing Cable Curls
(on seated row machine)
with EZ curl handle

Standing Cable Curl

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
80% x Failure
75% x Failure
70% x Failure
65% x Failure
60% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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2) Wide Grip Leverage Rows
(top handles)

Leverage Machine Rows

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
10% x Failure

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
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Day 3	Legs:	1) Leg Press (sled=75)	20% x 100	____ x ____	2) Leg Curls	20% x 100	____ x ____
		3) Free Weight Leg Extensions	20% x 100	____ x ____	4) Calf Raises on the Leg Press	20% x 100	____ x ____
		5) Double Crunches	0 x Failure 0 x Failure 0 x Failure	____ ____ ____	Advanced Workout Copyright © TheTrainingStationInc.com