3 Day Workout - Week 79 - TheTrainingStationInc.

Week 79 - 3 days/week
Name:

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

Day 1

Chest:

1) Incline Dumbbell Press

Incline Dumbbell Bench 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) Flat Universal Machine Press

Flat Bench Press on Universal Machine

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

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

Triceps:

Delts:

SUPER SET
4, 5 & 6

3) Seated Overhead Extensions
with Super EZ curl bar
= 25 lbs.
Overhead Tricep Extensions

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

____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

4) Dumbbell Front Raises

20% x 100
15% x 100

____ x ____
____ x ____

5) Dumbbell Side Raises

20% x 100
15% x 100

____ x ____
____ x ____

6) Dumbbell Rear Raises
Standing Rear Delt Dumbbell Raise

20% x 100
15% x 100

____ x ____
____ x ____

Day 2	Back:	1) Pulldowns with chain handle	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) One Arm Seated Cable Rows	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Biceps:	3) Standing Barbell Curls	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	____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com
	SUPER SET 4 & 5	4) Universal Machine Shrugs (facing in)	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	5) Lower-back Machine	80% x 10-15 80% x 10-15 80% x 10-15 80% x 10-15 80% x 10-15	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3	Legs:	1) "Trotter" Leg Press sled = 125 lbs.	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	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	90% 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 ____
		2) Ab/back Machine	80% x Failure 80% x Failure 80% x Failure	____ x ____ ____ x ____ ____ x ____