3 Day Workout - Week 93 - TheTrainingStationInc.

Week 93 - 3 days/week
Name:

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

Day 1	Chest:	1) Flat Universal Machine 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 10% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Upward Cable Crossovers [	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Triceps:	3) Seated Overhead Extensions with EZ curl bar	40% x 8 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Pushdowns (21's)	40% x 7+7+7 30% x 7+7+7	____ x ____ ____ x ____
	Delts: SUPER SET 5, 6, 7 & 8	5) Seated Arnold Press	20% x Failure 15% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____	6) Seated Dumbbell Press	#1 Weight	____ x ____ ____ x ____ ____ x ____
		7) Barbell Front Raises	20% x Failure 15% x Failure 10% x Failure	____ x ____ ____ x ____ ____ x ____	8) Wide Grip Barbell Upright Rows	#3 Weight	____ x ____ ____ x ____ ____ x ____

Day 2	Back	1) Deadlifts	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) Pullups	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Biceps:	3) Preacher Curls with EZ curl bar	40% x 8 60% x 5 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure	____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Barbell Curls (21's)	40% x 7+7+7 30% x 7+7+7	____ x ____ ____ x ____

Day 3	Legs:	1) Universal Leg Extensions	10% x 5 20% x 5 30% x 5 40% x 5 50% x 5 60% x 5 70% x 5 80% x 5 90% x 5?	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) "Trotter" Leg Press	10% x 12 25% x 10 40% x 8 55% x 6 70% x 4 85% x 2 100% x Failure	____ x 12 ____ x 10 ____ x 8 ____ x 6 ____ x 4 ____ x 2 ____ x ____
	SUPER SET 3, 4 & 5	3) Crunches	0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____	4) Reverse Crunches	0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____
		5) Double Crunches	0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____