Big Update.

old-prog.md

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+# Current strength training program
+
+## Day 1 - Chest & Side-Delt
+
+1. Machine Lateral Raises
+
+   -Sets: 4x
+
+2. Incline Chest Press
+
+   -Sets: 4x
+
+3. Flat Bench Press
+
+   -Sets: 1x
+
+4. Machine Crunch
+
+   -Sets: 4x
+
+5. Machine Chest Fly
+
+   -Sets: 3x
+
+## Day 2 - Back & Rear-Delt
+
+1. Pull-ups
+
+   -Sets: 3x
+
+2. Machine Rows Wide Grip Pronated
+
+   -Sets: 3x
+
+3. Machine Pull-Downs Unilateral Supinated
+
+   -Sets: 4x
+
+4. Machine Rear-delt Fly
+
+   -Sets: 3x
+
+5. Machine Rows Close Grip Unilateral Neutral
+
+   -Sets: 3x
+
+## Day 3 - Arms & Front-Delt
+
+1. Standing Overhead Press Strict
+
+   -Sets: 1x
+
+2. Triceps Extensions Behind-the-neck Lying (15°) Straight-bar
+
+   -Sets: 4x
+
+3. Machine Preacher Curl
+
+   -Sets: 4x
+
+4. Triceps Extensions Standing V-bar
+
+   -Sets: 3x
+
+5. Dumbbell Rotation Curls Seated (60°)
+
+   -Sets: 3x
+
+## Day 4 - Rest
+
+## Weekly Volume Summary
+
+- Shoulders: 14
+
+- Back: 22.75
+
+- Arms: 24.5
+
+- Chest: 14
+
+- Abs: 7
+
+- Legs: 0