# Implementation of Denis Gallois style split

## Day 1 - Upper

1. Horizontal Press | Machine Incline Chest Press
2. Vertical Press | Smith Machine Press (75°)
3. Lats Pulldown | Unilateral Machine Lat Pulldown
4. Upper Back Rown | Overhand Machine Upper Back Rown
5. Lateral Raises | Unilateral Cable Crucifix Raise 
6. Triceps Extensions | Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
7. Biceps Curl | Machine Preacher Curl

## Day 2 - Lower

1. Abs | Cable Crunches
2. Leg Curl | Seated Leg Curl 
3. Squat | V-Squat
4. Leg Press | Leg Press (low feet)
5. Leg Extensions | Leg Extensions
6. Forearms | Sulek Curls

## Day 3 - Shoulders
1. Vertical Press | Smith Machine Press (75°)
2. Lateral Raises Contracted | Unilateral Y Raises
3. Lateral Raises Streched | Unilateral Cable Lateral Raises
4. Rear Delt Fly | Machine Rear-delt Fly

## Day 4 - Rest

## Day 5 - Pull

1. Illiac Pulldown | Unilateral Machine Lat Pulldown
2. Upper Back Row | Overhand Machine Upper Back Rown
3. Upper Back Pulldown | Neutral Lat Pulldown
4. Thoracic Lats Row | Unilateral Machine Lat Row
5. Rear Delt Fly | Machine Rear-delt Fly
6. Biceps Streched | Seated Rotation Curls (60°)
7. Biceps Contracted | Machine Preacher Curl

## Day 6 - Push

1. Lateral Raises | Machine Lateral Raises
2. Horizontal Press | Incline Chest Press
3. Vertical Press Up | Smith Machine Press (75°)
4. Vertical Press Down | Dips
5. Fly | Machine Chest Fly
6. Triceps Extensions | Lying Overhead Cable Triceps Extensions (15°) (Pin 20)

## Day 7 - Rest

## 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