Day 1
MEDIUM
30 min
DATE
Chest:
1) Flat Barbell Press
(OPTIONAL - with 25 lb. Chains)
2) Gravitron Assisted Dips
Percentage of bodyweight
90% x Failure ____ x ____
80% x Failure ____ x ____
70% x Failure ____ x ____
60% x Failure ____ x ____
50% x Failure
____ x ____
Day 2
MEDIUM
20-25 min
DATE
Back:
SUPER SET
1 & 2
1) Pulldowns
with 
Handle
2) Barbell Pullovers
Day 3
MEDIUM
30 min
DATE
Arms:
1) Gravitron Assisted Dips
Percentage of bodyweight
If 10% jumps are too much
do 5% instead.
20% x 10 ____ x ____
30% x 10 ____ x ____
40% x 10 ____ x ____
50% x 10? ____ x ____
60% x 10? ____ x ____
70% x 10? ____ x ____
80% x 10? ____ x ____
90% x Failure ____ x ____
80% x Failure ____ x ____
70% x Failure ____ x ____
60% x Failure ____ x ____
50% x Failure ____ x ____
2) Gravitron Chin Ups
(Underhand Grip)
Percentage of bodyweight
If 10% jumps are too much
do 5% instead.
20% x 10 ____ x ____
30% x 10 ____ x ____
40% x 10 ____ x ____
50% x 10? ____ x ____
60% x 10? ____ x ____
70% x 10? ____ x ____
80% x 10? ____ x ____
90% x Failure ____ x ____
80% x Failure ____ x ____
70% x Failure ____ x ____
60% x Failure ____ x ____
50% x Failure ____ x ____
Day 4
HEAVY
35-40 min
DATE
Legs:
1) "Bodysmith" Hack Squats
Advanced Workout
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Day 5
LIGHT
30 min
DATE
Delts:
SUPER SET
2 & 3
1) Seated Universal Machine Press
(Facing out - no back support)
2) Standing Dumbbell Side Raises
3) Crunches
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____
0 x Failure ____ x ____