diff --git a/new-simple-prog.md b/new-simple-prog.md
index 5a8c514..3c8754a 100644
--- a/new-simple-prog.md
+++ b/new-simple-prog.md
@@ -19,12 +19,45 @@
 -Mid: 4
 -Lower: 2
 
-## Arms: 12
+## Arms: 16
 
--Triceps: 6
--Biceps: 6
+-Triceps: 8
+-Biceps: 8
 
 ## Legs: 12
 
 -Quads: 6
 -Hams: 6
+
+## Day 1
+
+- Military Press
+- Cable Lateral Raises
+- Smith Machine Incline Press
+- Machine Incline Chest Press
+- Lying Cable Triceps Extensions
+- Standing Cable Triceps Extensions
+
+## Day 2
+
+- Smith Machine Rows
+- Unilateral Machine Illiac Pulldown
+
+- Machine Preacher Curls
+- Lying Curls
+
+## Day 3
+
+- V-Squat
+- Smith Machine RDLs
+- Pressure Leg Extensions
+- Seated Leg Curls
+
+## Day 4
+
+- Rest
+
+## Day 5
+
+Day 6
+Day 7