From 5cdf5ac2b895376acaeee718ba03ba6ec09399e0 Mon Sep 17 00:00:00 2001
From: Leonard Excoffier <48970393+excoffierleonard@users.noreply.github.com>
Date: Wed, 12 Jun 2024 23:53:06 -0400
Subject: [PATCH] Enhance structure.

---
 denis.md | 81 +++++++++++++++++++++++++++++++++-----------------------
 1 file changed, 48 insertions(+), 33 deletions(-)

diff --git a/denis.md b/denis.md
index 6ce6ba5..c834118 100644
--- a/denis.md
+++ b/denis.md
@@ -1,45 +1,60 @@
 # Implementation of Denis Gallois style split
 
-## Day - Upper
+## Day 1 - Upper
 
-1. Horizontal Press
-2. Vertical Press
-3. Lats Pulldown
-4. Upper Back Rown
-5. Lateral Raises
-6. Triceps Extensions
-7. Biceps Curl
+1. Horizontal Press | Machine Incline Chest Press
+2. Vertical Press | Smith Machine Press (75°)
+3. Lats Pulldown | Unilateral Machine Lat Pulldown
+4. Upper Back Rown | Overhand Machine Upper Back Rown
+5. Lateral Raises | Unilateral Cable Crucifix Raise 
+6. Triceps Extensions | Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
+7. Biceps Curl | Machine Preacher Curl
 
-## Day - Pull
+## Day 2 - Lower
 
-1. Illiac Pulldown
-2. Upper Back Row
-3. Upper Back Pulldown
-4. Thoracic Lats Row
-5. Rear Delt Fly
-6. Biceps Streched
-7. Biceps Contracted
+1. Abs | Cable Crunches
+2. Leg Curl | Seated Leg Curl 
+3. Squat | V-Squat
+4. Leg Press | Leg Press (low feet)
+5. Leg Extensions | Leg Extensions
+6. Forearms | Sulek Curls
 
-## Day - Push
+## Day 3 - Shoulders
+1. Vertical Press | Smith Machine Press (75°)
+2. Lateral Raises Contracted | Unilateral Y Raises
+3. Lateral Raises Streched | Unilateral Cable Lateral Raises
+4. Rear Delt Fly | Machine Rear-delt Fly
 
-1. Lateral Raises
-2. Horizontal Press
-3. Vertical Press Up
-4. Vertical Press Down
-5. Fly
-6. Triceps Extensions
+## Day 4 - Rest
 
-## Day -
+## Day 5 - Pull
 
-1. Calves
-2. Leg Curl
-3. Squat
-4. Leg Press
-5. Leg Extensions
-6. Abductors
+1. Illiac Pulldown | Unilateral Machine Lat Pulldown
+2. Upper Back Row | Overhand Machine Upper Back Rown
+3. Upper Back Pulldown | Neutral Lat Pulldown
+4. Thoracic Lats Row | Unilateral Machine Lat Row
+5. Rear Delt Fly | Machine Rear-delt Fly
+6. Biceps Streched | Seated Rotation Curls (60°)
+7. Biceps Contracted | Machine Preacher Curl
 
-## Day -
+## Day 6 - Push
 
-## Day -
+1. Lateral Raises | Machine Lateral Raises
+2. Horizontal Press | Incline Chest Press
+3. Vertical Press Up | Smith Machine Press (75°)
+4. Vertical Press Down | Dips
+5. Fly | Machine Chest Fly
+6. Triceps Extensions | Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
 
-## Day -
+## Day 7 - Rest
+
+## 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
\ No newline at end of file