Added Base Volume.

denis.md

@@ -3,58 +3,243 @@
 ## Day 1 - Upper
 
 1. Horizontal Press | Machine Incline Chest Press
+
+   - Sets: 3
+   - Weight: 135 lb
+   - Reps:
+
 2. Vertical Press | Smith Machine Press (75°)
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 3. Lats Pulldown | Unilateral Machine Lat Pulldown
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 4. Upper Back Rown | Overhand Machine Upper Back Rown
-5. Lateral Raises | Unilateral Cable Crucifix Raise 
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
+5. Lateral Raises | Unilateral Cable Crucifix Raise
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 6. Triceps Extensions | Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
+
+   - Sets: 4
+   - Weight: lb
+   - Reps:
+
 7. Biceps Curl | Machine Preacher Curl
+   - Sets: 4
+   - Weight: lb
+   - Reps:
 
 ## Day 2 - Lower
 
 1. Abs | Cable Crunches
-2. Leg Curl | Seated Leg Curl 
+
+   - Sets: 4
+   - Weight: lb
+   - Reps:
+
+2. Leg Curl | Seated Leg Curl (Pumping Sets)
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 3. Squat | V-Squat
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 4. Leg Press | Leg Press (low feet)
-5. Leg Extensions | Leg Extensions
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
+5. Leg Extensions | Pressure Leg Extensions
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 6. Forearms | Sulek Curls
 
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 ## Day 3 - Shoulders
+
 1. Vertical Press | Smith Machine Press (75°)
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 2. Lateral Raises Contracted | Unilateral Y Raises
+
+   - Sets: 4
+   - Weight: lb
+   - Reps:
+
 3. Lateral Raises Streched | Unilateral Cable Lateral Raises
+
+   - Sets: 4
+   - Weight: lb
+   - Reps:
+
 4. Rear Delt Fly | Machine Rear-delt Fly
 
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 ## Day 4 - Rest
 
 ## Day 5 - Pull
 
 1. Illiac Pulldown | Unilateral Machine Lat Pulldown
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 2. Upper Back Row | Overhand Machine Upper Back Rown
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 3. Upper Back Pulldown | Neutral Lat Pulldown
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 4. Thoracic Lats Row | Unilateral Machine Lat Row
+   - Sets: 3
+   - Weight: lb
+   - Reps:
 5. Rear Delt Fly | Machine Rear-delt Fly
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 6. Biceps Streched | Seated Rotation Curls (60°)
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 7. Biceps Contracted | Machine Preacher Curl
 
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 ## Day 6 - Push
 
 1. Lateral Raises | Machine Lateral Raises
+
+   - Sets: 4
+   - Weight: lb
+   - Reps:
+
 2. Horizontal Press | Incline Chest Press
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 3. Vertical Press Up | Smith Machine Press (75°)
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 4. Vertical Press Down | Dips
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 5. Fly | Machine Chest Fly
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 6. Triceps Extensions | Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
 
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
 ## Day 7 - Rest
 
+## Volume Summary:
+
+- Shoulders:
+
+  - Side Delt:
+  - Rear Delt:
+  - Front Delt:
+
+- Back:
+
+  - Lats
+  - Traps:
+
+- Arms:
+
+  - Triceps
+  - Biceps:
+
+- Chest:
+
+  - Upper Chest:
+  - Mid Chest:
+  - Lower Chest:
+
+- Legs:
+
+  - Quads:
+  - Hams:
+
+- Other:
+  - Abs:
+  - Forearms:
+
 ## Denis Old Config
+
 ## Day 1 - Push (Chest)
+
 ## Day 2 - Pull (Lats)
+
 ## Day 3 - Rest
+
 ## Day 4 - Legs (Hams)
+
 ## Day 5 - Push (Shoulders)
+
 ## Day 6 - Rest
+
 ## Day 7 - Pull (Traps)
+
 ## Day 8 - Legs (Quads)
-## Day 9 - Rest
+
+## Day 9 - Rest