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Finished Volume Summary.

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Leonard Excoffier
2024-06-15 22:40:49 -04:00
parent 38a02850f6
commit ba2db2a1fe
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@@ -81,27 +81,39 @@
- Weight: lb - Weight: lb
- Reps: - 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 - Sets: 3
- Weight: lb - Weight: lb
- Reps: - Reps:
2. Lateral Raises Contracted | Unilateral Y Raises 2. Lateral Raises Streched | Unilateral Cable Lateral Raises
- Sets: 4 - Sets: 3
- Weight: lb - Weight: lb
- Reps: - 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 - Weight: lb
- Reps: - 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 - Sets: 3
- Weight: lb - Weight: lb
@@ -139,18 +151,20 @@
- Weight: lb - Weight: lb
- Reps: - Reps:
6. Biceps Streched | Seated Rotation Curls (60°) 6. Biceps Contracted | Machine Preacher Curl
- Sets: 3 - Sets: 3
- Weight: lb - Weight: lb
- Reps: - Reps:
7. Biceps Contracted | Machine Preacher Curl 7. Biceps Streched | Seated Hammer Curls (60°)
- Sets: 3 - Sets: 3
- Weight: lb - Weight: lb
- Reps: - Reps:
## Day 6 - Push ## Day 6 - Push
1. Lateral Raises | Machine Lateral Raises 1. Lateral Raises | Machine Lateral Raises
@@ -193,36 +207,37 @@
## Volume Summary: ## Volume Summary:
- Shoulders: - Shoulders: 22 (6 shared)
- Side Delt: - Side Delt: 13
- Rear Delt: - Rear Delt: 3
- Front Delt: - Front Delt: 6 (6 High Incline)
- Back: - Back: 18
- Lats - Lats: 9
- Traps: - Traps: 9
- Arms: - Arms: 32 (3 shared)
- Triceps - Triceps: 16 (3 dips)
- Biceps: - Biceps: 16
- Chest: - Chest: 18 (9 shared)
- Upper Chest: - Upper Chest: 12 (6 High Incline)
- Mid Chest: - Mid Chest: 3
- Lower Chest: - Lower Chest: 3 (3 dips)
- Legs: - Legs: 12
- Quads: - Quads: 9
- Hams: - Hams: 3
- Other: - Other:
- Abs:
- Forearms: - Abs: 4
- Forearms: 3
## Denis Old Config ## Denis Old Config