Finished Volume Summary.

denis.md

@@ -81,27 +81,39 @@
    - Weight: lb
    - Reps:
 
-## Day 3 - Shoulders
+## Day 3 - Upper Weak Points
 
-1. Vertical Press | Smith Machine Press (75°)
+1. Lateral Raises Contracted | Unilateral Y Raises
 
    - Sets: 3
    - Weight: lb
    - Reps:
 
-2. Lateral Raises Contracted | Unilateral Y Raises
+2. Lateral Raises Streched | Unilateral Cable Lateral Raises
 
-   - Sets: 4
+   - Sets: 3
    - Weight: lb
    - Reps:
 
-3. Lateral Raises Streched | Unilateral Cable Lateral Raises
+3. Triceps 1 | Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
 
-   - Sets: 4
+   - Sets: 3
    - Weight: lb
    - Reps:
 
-4. Rear Delt Fly | Machine Rear-delt Fly
+4. Biceps 1 | Machine Preacher Curl
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
+5. Triceps 2 | V-Bar Standing Triceps Extensions
+
+   - Sets: 3
+   - Weight: lb
+   - Reps:
+
+6. Biceps 2 | Seated Hammer Curls (60°)
 
    - Sets: 3
    - Weight: lb
@@ -139,18 +151,20 @@
    - Weight: lb
    - Reps:
 
-6. Biceps Streched | Seated Rotation Curls (60°)
+6. Biceps Contracted | Machine Preacher Curl
 
    - Sets: 3
    - Weight: lb
    - Reps:
 
-7. Biceps Contracted | Machine Preacher Curl
+7. Biceps Streched | Seated Hammer Curls (60°)
 
    - Sets: 3
    - Weight: lb
    - Reps:
 
+
+
 ## Day 6 - Push
 
 1. Lateral Raises | Machine Lateral Raises
@@ -193,36 +207,37 @@
 
 ## Volume Summary:
 
-- Shoulders:
+- Shoulders: 22 (6 shared)
 
-  - Side Delt:
-  - Rear Delt:
-  - Front Delt:
+  - Side Delt: 13
+  - Rear Delt: 3
+  - Front Delt: 6 (6 High Incline)
 
-- Back:
+- Back: 18
 
-  - Lats
-  - Traps:
+  - Lats: 9
+  - Traps: 9
 
-- Arms:
+- Arms: 32 (3 shared)
 
-  - Triceps
-  - Biceps:
+  - Triceps: 16 (3 dips)
+  - Biceps: 16
 
-- Chest:
+- Chest: 18 (9 shared)
 
-  - Upper Chest:
-  - Mid Chest:
-  - Lower Chest:
+  - Upper Chest: 12 (6 High Incline)
+  - Mid Chest: 3
+  - Lower Chest: 3 (3 dips)
 
-- Legs:
+- Legs: 12
 
-  - Quads:
-  - Hams:
+  - Quads: 9
+  - Hams: 3
 
 - Other:
-  - Abs:
-  - Forearms:
+
+  - Abs: 4
+  - Forearms: 3
 
 ## Denis Old Config