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Enhance structure.

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Leonard Excoffier
2024-06-12 23:53:06 -04:00
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# Implementation of Denis Gallois style split # Implementation of Denis Gallois style split
## Day - Upper ## Day 1 - Upper
1. Horizontal Press 1. Horizontal Press | Machine Incline Chest Press
2. Vertical Press 2. Vertical Press | Smith Machine Press (75°)
3. Lats Pulldown 3. Lats Pulldown | Unilateral Machine Lat Pulldown
4. Upper Back Rown 4. Upper Back Rown | Overhand Machine Upper Back Rown
5. Lateral Raises 5. Lateral Raises | Unilateral Cable Crucifix Raise
6. Triceps Extensions 6. Triceps Extensions | Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
7. Biceps Curl 7. Biceps Curl | Machine Preacher Curl
## Day - Pull ## Day 2 - Lower
1. Illiac Pulldown 1. Abs | Cable Crunches
2. Upper Back Row 2. Leg Curl | Seated Leg Curl
3. Upper Back Pulldown 3. Squat | V-Squat
4. Thoracic Lats Row 4. Leg Press | Leg Press (low feet)
5. Rear Delt Fly 5. Leg Extensions | Leg Extensions
6. Biceps Streched 6. Forearms | Sulek Curls
7. Biceps Contracted
## 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 ## Day 4 - Rest
2. Horizontal Press
3. Vertical Press Up
4. Vertical Press Down
5. Fly
6. Triceps Extensions
## Day - ## Day 5 - Pull
1. Calves 1. Illiac Pulldown | Unilateral Machine Lat Pulldown
2. Leg Curl 2. Upper Back Row | Overhand Machine Upper Back Rown
3. Squat 3. Upper Back Pulldown | Neutral Lat Pulldown
4. Leg Press 4. Thoracic Lats Row | Unilateral Machine Lat Row
5. Leg Extensions 5. Rear Delt Fly | Machine Rear-delt Fly
6. Abductors 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