# New Simple Program

## Target Weekly Volume:

## Shoulders: 12

- Side: 6
- Rear: 4
- Front: 2

## Back: 12

-Lats: 8
-Traps: 4

## Chest: 12

-Upper: 6
-Mid: 4
-Lower: 2

## Arms: 16

-Triceps: 8
-Biceps: 8

## Legs: 12

-Quads: 6
-Hams: 6

## Day 1

- Military Press
- Cable Lateral Raises
- Smith Machine Incline Press
- Machine Incline Chest Press
- Lying Cable Triceps Extensions
- Standing Cable Triceps Extensions

## Day 2

- Smith Machine Rows
- Unilateral Machine Illiac Pulldown

- Machine Preacher Curls
- Lying Curls

## Day 3

- V-Squat
- Smith Machine RDLs
- Pressure Leg Extensions
- Seated Leg Curls

## Day 4

- Rest

## Day 5

Day 6
Day 7