# 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: 12

-Triceps: 6
-Biceps: 6

## Legs: 12

-Quads: 6
-Hams: 6