3 Day Workout - Week 84 - TheTrainingStationInc.

Week 84 - 3 days/week
Name:

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

Day 1	Triceps:	1) Skull Crushers with EZ curl bar bar = 20 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 If you get it go up 5% 105% x Failure 110% x Failure 115% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com
	Chest: SUPER SET 2 & 3	2) Incline Smith Machine Press	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 ____	3) Dumbbell Pullovers	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 ____
	Delts:	4) Seated Front Barbell Press in squat/power rack	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) Seated Dumbbell Side Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 2	Biceps: Back:	1) Standing Curls with EZ curl bar bar = 20 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 If you get it go up 5% 105% x Failure 110% x Failure 115% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Seated Cable Rows with handle	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	____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	SUPER SET 3 & 4	3) Universal Machine Shrugs (facing away)	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Lowr-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: SUPER SET 1, 2, 3 & 4	1) Smith Machine 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 ____
		5) Ab Bench	80% x Failure 80% x Failure 80% x Failure	____ x ____ ____ x ____ ____ x ____	Advanced Workout Copyright © TheTrainingStationInc.com