3 Day Workout - Week 56 - TheTrainingStationInc.

Week 56 - 3 days/week
Name:

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

Day 1

Triceps:

Chest:

1) Close Grip Smith Machine Press

Close Grip Bench on Smith Machine

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 ____
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2) Flat Dumbbell Flyes

Flat Dumbbell Fly

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 ____
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Delts:

3) Pec Deck
Pec Deck/Butterfly Machine

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

4) Seated Universal Machine Press
Seated Press on Universal Machine

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

5) One Arm Cable Side Raises

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure

____ x ____
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____ x ____

Day 2	Biceps:	1) High Incline Dumbbell Curls	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
	Back: SUPER SET 2 & 3	2) Seated Cable Rows with V shaped handle	50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	3) Barbell Shrugs	50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure 15% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3	Legs: GIANT SET 1, 2 3 & 4	1) Barbell Squats	25% x Failure 20% x Failure 15% x Failure	____ x ____ ____ x ____ ____ x ____	2) Stiff Leg Deadlifts	25% x Failure 20% x Failure 15% x Failure	____ x ____ ____ x ____ ____ x ____
		3) Free Weight Leg Extensions	25% x Failure 20% x Failure 15% x Failure	____ x ____ ____ x ____ ____ x ____	4) Universal Machine Calf Raises	25% x Failure 20% x Failure 15% x Failure	____ x ____ ____ x ____ ____ x ____
	SUPER SET 5 & 6	5) Double Crunches	0 x Failure 0 x Failure	0 x ____ 0 x ____	6) Crunches	0 x Failure 0 x Failure	0 x ____ 0 x ____