# Implementation of Denis Gallois style split

## Day 1 - Upper

1. Horizontal Press | Machine Incline Chest Press

   - Sets: 3
   - Weight: 135 lb
   - Reps:

2. Vertical Press | Smith Machine Press (75°)

   - Sets: 3
   - Weight: lb
   - Reps:

3. Lats Pulldown | Unilateral Machine Lat Pulldown

   - Sets: 3
   - Weight: lb
   - Reps:

4. Upper Back Rown | Overhand Machine Upper Back Rown

   - Sets: 3
   - Weight: lb
   - Reps:

5. Lateral Raises | Unilateral Cable Crucifix Raise

   - Sets: 3
   - Weight: lb
   - Reps:

6. Triceps Extensions | Lying Overhead Cable Triceps Extensions (15°) (Pin 20)

   - Sets: 4
   - Weight: lb
   - Reps:

7. Biceps Curl | Machine Preacher Curl
   - Sets: 4
   - Weight: lb
   - Reps:

## Day 2 - Lower

1. Abs | Cable Crunches

   - Sets: 4
   - Weight: lb
   - Reps:

2. Leg Curl | Seated Leg Curl (Pumping Sets)

   - Sets: 3
   - Weight: lb
   - Reps:

3. Squat | V-Squat

   - Sets: 3
   - Weight: lb
   - Reps:

4. Leg Press | Leg Press (low feet)

   - Sets: 3
   - Weight: lb
   - Reps:

5. Leg Extensions | Pressure Leg Extensions

   - Sets: 3
   - Weight: lb
   - Reps:

6. Forearms | Sulek Curls

   - Sets: 3
   - Weight: lb
   - Reps:

## Day 3 - Upper Weak Points

1. Lateral Raises Contracted | Unilateral Y Raises

   - Sets: 3
   - Weight: lb
   - Reps:

2. Lateral Raises Streched | Unilateral Cable Lateral Raises

   - Sets: 3
   - Weight: lb
   - Reps:

3. Triceps 1 | Lying Overhead Cable Triceps Extensions (15°) (Pin 20)

   - Sets: 3
   - Weight: lb
   - Reps:

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
   - Weight: lb
   - Reps:

## Day 4 - Rest

## Day 5 - Pull

1. Illiac Pulldown | Unilateral Machine Lat Pulldown

   - Sets: 3
   - Weight: lb
   - Reps:

2. Upper Back Row | Overhand Machine Upper Back Rown

   - Sets: 3
   - Weight: lb
   - Reps:

3. Upper Back Pulldown | Neutral Lat Pulldown

   - Sets: 3
   - Weight: lb
   - Reps:

4. Thoracic Lats Row | Unilateral Machine Lat Row
   - Sets: 3
   - Weight: lb
   - Reps:
5. Rear Delt Fly | Machine Rear-delt Fly

   - Sets: 3
   - Weight: lb
   - Reps:

6. Biceps Contracted | Machine Preacher Curl

   - Sets: 3
   - Weight: lb
   - Reps:

7. Biceps Streched | Seated Hammer Curls (60°)

   - Sets: 3
   - Weight: lb
   - Reps:



## Day 6 - Push

1. Lateral Raises | Machine Lateral Raises

   - Sets: 4
   - Weight: lb
   - Reps:

2. Horizontal Press | Incline Chest Press

   - Sets: 3
   - Weight: lb
   - Reps:

3. Vertical Press Up | Smith Machine Press (75°)

   - Sets: 3
   - Weight: lb
   - Reps:

4. Vertical Press Down | Dips

   - Sets: 3
   - Weight: lb
   - Reps:

5. Fly | Machine Chest Fly

   - Sets: 3
   - Weight: lb
   - Reps:

6. Triceps Extensions | Lying Overhead Cable Triceps Extensions (15°) (Pin 20)

   - Sets: 3
   - Weight: lb
   - Reps:

## Day 7 - Rest

## Volume Summary:

- Shoulders: 22 (6 shared)

  - Side Delt: 13
  - Rear Delt: 3
  - Front Delt: 6 (6 High Incline)

- Back: 18

  - Lats: 9
  - Traps: 9

- Arms: 32 (3 shared)

  - Triceps: 16 (3 dips)
  - Biceps: 16

- Chest: 18 (9 shared)

  - Upper Chest: 12 (6 High Incline)
  - Mid Chest: 3
  - Lower Chest: 3 (3 dips)

- Legs: 12

  - Quads: 9
  - Hams: 3

- Other:

  - Abs: 4
  - Forearms: 3

## Denis Old Config

## Day 1 - Push (Chest)

## Day 2 - Pull (Lats)

## Day 3 - Rest

## Day 4 - Legs (Hams)

## Day 5 - Push (Shoulders)

## Day 6 - Rest

## Day 7 - Pull (Traps)

## Day 8 - Legs (Quads)

## Day 9 - Rest