Finished basic implementation of delavier advanced split, need to further customize.

delavier-m2-test.md

@@ -1,6 +1,6 @@
 # Implementation of 5 day training method by Delavier
 
-## Day 1 - Chest, Back, Forearms and Abs.
+## Day 1 - Chest, Back, Forearms and Abs
 
 ### Chest
 
@@ -32,11 +32,13 @@
 
    - Sets: 4
 
+### Abs
+
 7. Lateral Crunch
 
    - Sets: 5
 
-## Day 2 - Quads, Hams, Calves.
+## Day 2 - Quads, Hams, Calves
 
 ### Quads
 
@@ -68,4 +70,140 @@
 
    - Sets: 3
 
-## Day 3 - Shoulders and Arms.
+## Day 3 - Shoulders, Biceps and Triceps
+
+### Shoulders
+
+1. Overhead Press
+
+   - Sets: 5
+
+2. Lateral Raises
+
+   - Sets: 5
+
+3. Rear-delt Fly
+
+   - Sets: 4
+
+### Biceps
+
+4. Bar Curl
+
+   - Sets: 4
+
+5. Incline Curl
+
+   - Sets: 4
+
+### Triceps
+
+6. Close-grip Bench Press
+
+   - Sets: 4
+
+7. Lying Triceps Extensions
+
+   - Sets: 4
+
+## Day 4 - Rest
+
+## Day 5 - Back, Chest and Abs
+
+### Back
+
+1. Deadlift
+
+   - Sets: 6
+
+2. Rowing
+
+   - Sets: 5
+
+3. Pull-ups
+
+   - Sets: 6
+
+### Chest
+
+4. Incline Bench Press
+
+   - Sets: 6
+
+5. Chest Flies
+
+   - Sets: 4
+
+6. Dips
+
+   - Sets: 4
+
+### Abs
+
+7. Crunches
+
+   - Sets: 6
+
+8. Lateral Rotations
+
+   - Sets: 4
+
+## Day 6 - Shoulders, Biceps, Triceps and Abs
+
+### Shoulders
+
+1. Lateral Raises
+
+   - Sets: 5
+
+2. Rear-delt Flies
+
+   - Sets: 5
+
+### Biceps
+
+3. Bar Curl
+
+   - Sets: 3
+
+4. Incline Curls
+
+   - Sets: 2
+
+5. Hammer Curls
+
+   - Sets: 2
+
+### Triceps
+
+6. Triceps Extensions
+
+   - Sets: 4
+
+7. Lying Triceps Extensions
+
+   - Sets: 4
+
+8. Revers Dips
+
+   - Sets: 4
+
+### Abs
+
+9.  Leg Raises
+
+- Sets: 6
+
+## Day 7 - Rest
+
+## Volume Summary
+
+- Shoulders: 24
+
+- Back: 25
+
+- Arms: 35
+
+- Chest: 25
+
+- Legs: 15