3 Day Workout - Week 86 - TheTrainingStationInc.

Week 86 - 3 days/week
Name:

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

Day 1

Chest:

Delts:

1) Low Incline Smith Press

Low Incline 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 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
25% x Failure

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

2) Alternating Dumbbell Side Raises & Dumbbell Front Raises

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
10% x Failure
5% x Failure

____ x 20
____ x 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____

Triceps:

3) Underhand Pushdowns
with chain or cloth handle

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

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

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Day 2

Biceps:

Back:

1) High Incline Dumbbell Curls

High Incline Dumbbell Curls

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) Pulldowns
with smallest V-shaped handle
Front Lat Pulldown

20% x 100

____ x ____

3) Straight Arm Pulldowns
with straight handle

20% x 100

____ x ____

4) Barbell Shrugs

10% x 100

____ x ____

5) Gaspari's

50% x Failure
40% x Failure

____ x ____
____ x ____

6) Seated Stick Twist
lean forward & turn
touch elbow to middle thigh

0 x Failure
0 x Failure

____
____

Day 3

Legs:

SUPER SET
2 & 3

1) Leg Curls (Blue & White)

Leg Curl

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) Leg Extensions (Blue & White)

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

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

3) Seated Calf Raises

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

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