Big Update.

README.md

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+# Current Program
+
+## Day 1 - Chest and Back
+
+1. Flat Barbell Bench Press
+
+    - Sets: 4
+
+2. Unilateral Underhand Machine Lat Pulldown
+
+    - Sets: 4
+
+3. Incline Machine Chest Press
+
+    - Sets: 4
+
+4. Unilateral Neutral Machine Row
+
+    - Sets: 3
+
+5. Machine Chest Fly
+
+    - Sets: 3
+
+6. Overhand Machine Rows
+
+    - Sets: 2
+
+## Day 2 - Legs, Shoulders, Abs and Forearms
+
+1. A Quad Focused Exercice
+
+   - Sets: 3
+
+2. Romanian Deadlift
+
+   - Sets: 3
+
+3. Machine Lateral Raises
+
+   - Sets: 4
+
+4. Machine Rear-delt Fly
+
+   - Sets: 3
+
+5. Cable Crunches
+
+    - Sets: 3
+
+6. Sulek Curls
+
+   - Sets: 3
+
+## Day 3 - Triceps and Biceps
+
+1. Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
+
+   - Sets: 4
+
+2. Machine Preacher Curls
+
+   - Sets: 4
+
+3. V-Bar Standing Triceps Extensions
+
+   - Sets: 3
+
+4. Seated Rotation Curls (60°)
+
+   - Sets: 3
+
+5. Close Grip Smith Machine Press
+
+   - Sets: 3
+
+6. Standing Cross-Body Hammer Curls
+
+   - Sets: 3
+
+## Day 4 - Rest
+
+## Day 5 - Back, Chest and Abs
+
+1. Barbell Row / Pull-ups
+
+    - Sets: 4
+
+2. Incline Machine Chest Press
+
+    - Sets: 4
+
+3. Unilateral Underhand Machine Lat Pulldown
+
+    - Sets: 4
+
+4. Machine Chest Fly
+
+    - Sets: 3
+
+5. Unilateral Neutral Machine Row
+
+    - Sets: 3
+
+6. Cable Crunches
+
+    - Sets: 2
+
+## Day 6 - Shoulders, Triceps, Biceps and Forearms
+
+1. Standing Bar Overhead Press
+
+   - Sets: 4
+
+2. Machine Lateral Raises
+
+   - Sets: 4
+
+3. Machine Rear-delt Fly
+
+   - Sets: 3
+
+4. Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
+
+   - Sets: 3
+
+5. Machine Preacher Curls
+
+   - Sets: 3
+
+6. Sulek Curls
+
+   - Sets: 3
+
+## Day 7 - Rest
+
+## Total Volume Summary (For 7 days)
+
+- Shoulders: 18
+   - Side Delt: 8 
+   - Rear Delt: 6
+   - Front Delt: 4
+
+- Back: 20
+   - Lats: 14
+   - Traps: 6
+
+- Arms: 26
+   - Triceps: 13
+   - Biceps: 13
+
+- Chest: 18
+   - Upper Chest: 8
+   - Mid Chest: 10 
+   - Lower Chest: 0
+
+- Legs: 6 
+   Quads: 3
+   Hams: 3
+
+- Other: 8
+   - Abs: 5
+   - Forearms: 3

direction-program.md

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+# Program where exercices are arranged by directions
+
+## Vertical
+
+- Shoulder Press
+- Pull-ups
+
+- Incline Chest Press
+- Machine Lat Pulldown
+
+- Bench Press
+- Barbell Row
+
+- Chest Press
+- Machine Row
+
+- Chest Fly
+- Rear Delt Fly
+
+- Lateral Raises
+- Pull-over

simple-program.md

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+# Simple Program
+
+## Day 1 - Chest & Side-Delt
+
+1. Flat Barbell Bench Press
+
+2. Machine Lateral Raises
+
+3. Incline Machine Chest Press
+
+4. Chest Fly 
+
+## Day 2 - Back & Rear Delt
+
+1. Barbell Rows
+
+2. Pull-ups
+
+3. Rear-Delt Fly
+
+3. Machine Pull-down
+
+4. Machine Rows
+
+## Day 3 - Rest
+
+## Day 4 - Triceps & Biceps
+
+1. Barbell Curls
+
+2. Preacher Curls
+
+3. Lying Triceps Extensions
+
+4. Preacher Curls
+
+5. Triceps Extensions
+
+6. Hammer Curls
+
+## Day 5 - Shoulders
+
+1. Overhead Press
+
+2. Machine Lateral Raises
+
+3. Rear-Delt Fly
+
+4. Pressure Machine Lateral Raises
+
+## Day 6 - Legs
+
+1. Squats
+
+2. RDL
+
+3. Leg Press
+
+4. Good Morning
+
+## Day 7 - Rest