3 Day Workout - Week 72 - TheTrainingStationInc.

Week 72 - 3 days/week
Name:

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

Day 1

Chest:

1) Flat Smith Machine Press
Flat Bench Press 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 1?
If you get it go up 5%

____ x ____
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105% x 1?
95% x Failure
90% x Failure
85% x Failure
80% x Failure
75% x Failure
70% x Failure
65% x Failure

____ x ____
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Delts:

SUPER
SET
Last 6 sets

2) Universal Machine Upright Rows

Universal Machine Upright Rows

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 8
____ x 5
____ x 2
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3) One Arm Cable Side Raises

100% x Failure
80% x Failure
60% x Failure
40% x Failure
20% x Failure
10% x Failure

____ x ____
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____ x ____

Triceps:

1) Pushdowns
Tricep Pushdown

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

____ x ____
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Day 2	Back:	1) Pulldowns with chain handle	10% x 20 20% x 15 30% x 10 40% x 5 50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Barbell Pullovers	10% x 20 20% x 15 30% x 10 40% x 5 50% x Failure 45% x Failure 40% x Failure 35% x Failure 30% x Failure 25% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Biceps:	3) Cable Curls	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 ____	Advanced Workout Copyright © TheTrainingStationInc.com
	SUPER SET 4 & 5	4) Smith Machine Shrugs	50% x Failure 40% x Failure 30% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	5) Lower-back Machine	80% x 15-20 80% x 15-20 80% x 15-20 80% x 15-20	____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3	Legs:	1) Barbell Squats	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) Stiff Leg Deadlifts	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 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	SUPER SET 3 & 4	3) Hanging Leg Lifts	0 x Failure 0 x Failure 0 x Failure	____ ____ ____	4) Torso Track or Wheel	0 x Failure 0 x Failure 0 x Failure	____ ____ ____