3 Day Workout - Week 83 - TheTrainingStationInc.

Week 83 - 3 days/week
Name:

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

Day 1	Chest:	1) Decline Barbell 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) Cable Crossover	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Triceps:	3) Pushdowns with straight handle	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
	Delts: SUPER SET 4, 5, 6 & 7 with #1's weight	4) Seated Barbell Press (behind the head)	10% x Failure 5% x Failure	____ x ____ ____ x ____	5) Seated Barbell Press (in front)	10% x Failure 5% x Failure	____ x ____ ____ x ____
		6) Barbell Front Raises	10% x Failure 5% x Failure	____ x ____ ____ x ____	7) Wide Grip Barbell Upright rows	10% x Failure 5% x Failure	____ x ____ ____ x ____
Day 2	Back: SUPER SET 2 & 3	1) Wide Grip Leverage Rows (top handles)	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) Pull Ups with V shaped handle if you cant do pull ups do pulldowns instead	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure	0 x ____ 0 x ____ 0 x ____ 0 x ____ 0 x ____ 0 x ____
	Biceps:	3) Dumbbell Shrugs	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Standing Dumbbell Curls (alternating or together)	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 ____
		5) Forearm Wrist Roller	5lbs x Failure	____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com
Day 3	Legs:	1) "Bodysmith" Hack Squats Sled = 0 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	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	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 ____
	SUPER SET 2 & 3	2) Sit ups on Slant Board	0 x Failure 0 x Failure 0 x Failure	____ ____ ____	3) Side Plank (Hold for as long as you can)	____ seconds ____ seconds ____ seconds