# Implementation of Strength Training Pyramid Principles.

## Adherence
## Volume, Intensity, Frequency
## Progression
## Exercise Selection
## Rest Periods
## Tempo

## Favorite Exercices:
- Shoulders:
   - Side Delt: Lateral Raise Machine
   - Rear Delt: Rear-delt Fly Machine
   - Front Delt: Military Press

- Back:
   - Lats: Hammer unilateral Lat Pulldown
   - Traps: Overhand Open Elbows Hammer Row

- Arms:
   - Triceps: Lying Triceps Extensions
   - Biceps: Machine Preacher Curls

- Chest:
   - Upper Chest: Incine Machine Chest Press
   - Mid Chest: Bench Press
   - Lower Chest: None

- Legs:
   Quads: Pressure Machine Leg Extension
   Hams: RDL

- Other:
   - Abs: Cable Crunches
   - Forearms: Sulek Curls

## Target Weekly Volume:
- Shoulders: 20
   - Side Delt: 10
   - Rear Delt: 5
   - Front Delt: 5

- Back: 18
   - Lats: 12
   - Traps: 6

- Arms: 20
   - Triceps: 10
   - Biceps: 10

- Chest: 15
   - Upper Chest: 10
   - Mid Chest: 5
   - Lower Chest:

- Legs: 10
   Quads: 5
   Hams: 5

- Other: 10
   - Abs: 5
   - Forearms: 5

## Target Frequency:
- Training Sessions schedule: 2 days on, 1 day off - 4.62 Training session per week

- Shoulders:
   - Side Delt: 3
   - Rear Delt: 2
   - Front Delt:

- Back:
   - Lats: 2
   - Traps: 2

- Arms:
   - Triceps: 3
   - Biceps: 3

- Chest:
   - Upper Chest: 2
   - Mid Chest: 1
   - Lower Chest:

- Legs:
   Quads: 1
   Hams: 1

- Other:
   - Abs: 1
   - Forearms: 1

## Split:

1. Push | Side Delt, Upper Chest, Mid Chest, Triceps
2. Pull | Lats, Traps, Rear Delt, Biceps
3. Rest
4. Legs | Side Delt, Quads, Hams
5. Push | Upper Chest, Triceps
6. Rest
7. Pull | Side Delt, Traps, Lats, Rear Delt, Biceps
8. Push | Upper Chest, Mid Chest, Triceps
9. Rest
10. Pull | Side Delt, Lats, Traps, Rear Delt, Biceps
11. Legs | Hams, Quads
12. Rest
13. Push | Side Delt, Upper Chest, Triceps
14. Pull | Traps, Lats, Rear Delt, Biceps
15. Rest