# Current Program

## Day 1 - Chest and Back

1. Flat Barbell Bench Press

    - Sets: 4

2. Unilateral Underhand Machine Lat Pulldown

    - Sets: 4

3. Incline Machine Chest Press

    - Sets: 4

4. Unilateral Neutral Machine Row

    - Sets: 3

5. Machine Chest Fly

    - Sets: 3

6. Overhand Machine Rows

    - Sets: 2

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

1. A Quad Focused Exercice

   - Sets: 3

2. Romanian Deadlift

   - Sets: 3

3. Machine Lateral Raises

   - Sets: 4

4. Machine Rear-delt Fly

   - Sets: 3

5. Cable Crunches

    - Sets: 3

6. Sulek Curls

   - Sets: 3

## Day 3 - Triceps and Biceps

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

   - Sets: 4

2. Machine Preacher Curls

   - Sets: 4

3. V-Bar Standing Triceps Extensions

   - Sets: 3

4. Seated Rotation Curls (60°)

   - Sets: 3

5. Close Grip Smith Machine Press

   - Sets: 3

6. Standing Cross-Body Hammer Curls

   - Sets: 3

## Day 4 - Rest

## Day 5 - Back, Chest and Abs

1. Barbell Row / Pull-ups

    - Sets: 4

2. Incline Machine Chest Press

    - Sets: 4

3. Unilateral Underhand Machine Lat Pulldown

    - Sets: 4

4. Machine Chest Fly

    - Sets: 3

5. Unilateral Neutral Machine Row

    - Sets: 3

6. Cable Crunches

    - Sets: 2

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

1. Standing Bar Overhead Press

   - Sets: 4

2. Machine Lateral Raises

   - Sets: 4

3. Machine Rear-delt Fly

   - Sets: 3

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

   - Sets: 3

5. Machine Preacher Curls

   - Sets: 3

6. Sulek Curls

   - Sets: 3

## 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