Day 1
MEDIUM
30 min
DATE
Chest:
1) Flat Barbell Press
(OPTIONAL - with 25 lb. Chains)
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 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Gravitron Assisted Dips
Percentage of bodyweight
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
Day 2
MEDIUM
20-25 min
DATE
Back:
SUPER SET
1 & 2
1) Pulldowns
with 
Handle
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 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Barbell Pullovers
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 12
____ x 8
____ x 5
____ x 2
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 3
MEDIUM
30 min
DATE
Arms:
1) Gravitron Assisted Dips
If 10% jumps are too much
do 5% instead.
20% x 10
30% x 10
40% x 10
50% x 10?
60% x 10?
70% x 10?
80% x 10?
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
____ x 10
____ x 10
____ x 10
____ x 10
____ x 10
____ x 10
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Gravitron Chin Ups
(Underhand Grip)
If 10% jumps are too much
do 5% instead.
20% x 10
30% x 10
40% x 10
50% x 10?
60% x 10?
70% x 10?
80% x 10?
90% x Failure
80% x Failure
70% x Failure
60% x Failure
50% x Failure
____ x 10
____ x 10
____ x 10
____ x 10
____ x 10
____ x 10
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
Day 4
HEAVY
35-40 min
DATE
Legs:
1) "Bodysmith" Hack Squats
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 ____
Advanced Workout
Copyright ©
TheTrainingStationInc.com
Day 5
LIGHT
30 min
DATE
Delts:
SUPER SET
2 & 3
1) Seated Universal Machine Press
(Facing out - no back support)
10% x 20
20% x 15
30% x 10
40% x 5
50% x Failure
45% x Failure
40% x Failure
35% x Failure
30% x Failure
25% x Failure
20% x Failure
15% x Failure
10% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
____ x ____
2) Standing Dumbbell Side Raises
20% x Failure
15% x Failure
10% x Failure
5% x Failure
____ x ____
____ x ____
____ x ____
____ x ____
3) Crunches
0 x Failure
0 x Failure
0 x Failure
0 x Failure
____ x ____
____ x ____
____ x ____
____ x ____