# Current Program

## Day 1 - Chest and Back

1. Flat Barbell Bench Press
    - Sets: 4
    - Weight: 135 lb
    - Reps: 

2. Unilateral Underhand Machine Lat Pulldown
    - Sets: 4
    - Weight: 75 lb
    - Reps:

3. Incline Machine Chest Press
    - Sets: 4
    - Weight: 60 lb
    - Reps: 

4. Unilateral Neutral Machine Row
    - Sets: 3
    - Weight: 60 lb
    - Reps: 

5. Machine Chest Fly
    - Sets: 3
    - Weight: 100 lb
    - Reps: 

6. Overhand Machine Rows
    - Sets: 2
    - Weight: 90 lb
    - Reps: 

## Day 2 - Legs, Shoulders, Abs and Forearms

1. Leg Press (Low feet)
    - Sets: 3 
    - Weight: 270 lb
    - Reps: 

2. Barbell Romanian Deadlift
    - Sets: 3
    - Weight: 185 lb
    - Reps: 

3. Machine Lateral Raises
    - Sets: 4
    - Weight: 20 lb
    - Reps: 

4. Machine Rear-delt Fly
    - Sets: 3
    - Weight: 100 lb
    - Reps: 

5. Cable Crunches
    - Sets: 3
    - Weight:
    - Reps: 

6. Sulek Curls
    - Sets: 3
    - Weight: 57.5 lb
    - Reps: 

## Day 3 - Triceps and Biceps

1. Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
    - Sets: 4
    - Weight: 50 lb
    - Reps: 

2. Machine Preacher Curls
    - Sets: 4
    - Weight: 50 lb
    - Reps: 

3. V-Bar Standing Triceps Extensions
    - Sets: 3
    - Weight: 57.5 lb
    - Reps: 

4. Seated Rotation Curls (60°)
    - Sets: 3
    - Weight: 25 lb
    - Reps: 

5. Close Grip Smith Machine Press
    - Sets: 3
    - Weight: 135 lb
    - Reps: 

6. Standing Cross-Body Hammer Curls
    - Sets: 3
    - Weight: 57.5 lb
    - Reps: 

## Day 4 - Rest

## Day 5 - Back, Chest and Abs

1. Barbell Row / Pull-ups
    - Sets: 4
    - Weight: 135 lb
    - Reps: 

2. Incline Machine Chest Press
    - Sets: 4
    - Weight: 60 lb
    - Reps: 

3. Unilateral Underhand Machine Lat Pulldown
    - Sets: 4
    - Weight: 75 lb
    - Reps: 

4. Machine Chest Fly
    - Sets: 3
    - Weight: 100 lb
    - Reps: 

5. Unilateral Neutral Machine Row
    - Sets: 3
    - Weight: 135 lb
    - Reps: 

6. Cable Crunches
    - Sets: 2
    - Weight:
    - Reps: 

## Day 6 - Shoulders, Triceps, Biceps and Forearms

1. Standing Bar Overhead Press
    - Sets: 4
    - Weight: 95 lb
    - Reps: 

2. Machine Lateral Raises
    - Sets: 4
    - Weight: 20 lb
    - Reps: 

3. Machine Rear-delt Fly
    - Sets: 3
    - Weight: 100 lb
    - Reps: 

4. Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
    - Sets: 3
    - Weight: 50 lb
    - Reps: 

5. Machine Preacher Curls
    - Sets: 3
    - Weight: 50 lb
    - Reps: 

6. Sulek Curls
    - Sets: 3
    - Weight: 57.5 lb
    - Reps: 

## Day 7 - Rest

## Total Volume Summary (For 7 days)

- Shoulders: 18
   - Side Delt: 8 
   - Rear Delt: 6
   - Front Delt: 4

- Back: 20
   - Lats: 14
   - Traps: 6

- Arms: 26
   - Triceps: 13
   - Biceps: 13

- Chest: 18
   - Upper Chest: 8
   - Mid Chest: 10 
   - Lower Chest: 0

- Legs: 6 
   Quads: 3
   Hams: 3

- Other: 8
   - Abs: 5
   - Forearms: 3