3 Day Workout - Week 85 - TheTrainingStationInc.

Week 85 - 3 days/week
Name:

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

Day 1	Chest: Delts:	1) Flat Barbell Bench Press	10% x 20 20% x 12 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 20% x Failure	____ x 20 ____ x 12 ____ x 8 ____ x 5 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Wide Grip Smith Machine Upright Rows	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: SUPER SET 3 & 4	3) Cable Side Raises	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Reverse Pec Deck	100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
	Triceps: SUPER SET 5 & 6	5) Pushdowns on Cable Crossover Machine with Rope handle	50% x Failure 40% x Failure 30% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	6) Seated Overhead Extensions with EZ curl bar = 20 lbs.	50% x Failure 40% x Failure 30% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 2	Back: Biceps: SUPER SET 2 & 3	1) Bent Over Barbell Rows (Overhand Grip)	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	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Cable Curls on Cable Crossover Machine with EZ curl handle	50% x Failure 40% x Failure 30% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____
		3) Preacher Curls with EZ curl bar = 20 lbs.	50% x Failure 40% x Failure 30% x Failure 20% x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____	4) Ab Roller	0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____

Day 3	Legs: SUPER SET 2 & 3	1) Alternating Barbell Lunges (step out real far)	10% x 10 20% x 8 40% x 6 60% x 4 80% x 2 100% x Failure 80% x Failure 60% x Failure 40% x Failure 20% x Failure	____ x 10 ____ x 8 ____ x 6 ____ x 4 ____ x 2 ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____	2) Sissy Squats	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____
Day 3	Legs: SUPER SET 2 & 3	1) Alternating Barbell Lunges (step out real far)			3) One Legged Calf Raise	0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure 0 x Failure	____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____ ____ x ____