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+# Implementation of 5 day training method by Delavier
+
+## Day 1 - Chest, Back, Forearms and Abs.
+
+### Chest
+
+1. Bench Press
+
+   - Sets: 4
+
+2. Dips
+
+   - Sets: 4
+
+3. Cable Cross-over
+
+   - Sets: 3
+
+### Back
+
+4. Pull-ups
+
+   - Sets: 5
+
+5. Rowing
+
+   - Sets: 3
+
+### Forearms
+
+6. Reverse Curls
+
+   - Sets: 4
+
+7. Lateral Crunch
+
+   - Sets: 5
+
+## Day 2 - Quads, Hams, Calves.
+
+### Quads
+
+1. Squats
+
+   - Sets: 4
+
+2. Leg Press
+
+   - Sets: 3
+
+3. Leg Extensions
+
+   - Sets: 2
+
+### Hams
+
+4. Seated Leg Curls
+
+   - Sets: 3
+
+5. Lying Leg Curls
+
+   - Sets: 3
+
+### Calves
+
+6. Camel
+
+   - Sets: 3
+
+## Day 3 - Shoulders and Arms.