# Implementation of 5 day training method by Delavier

## Day 1 - Chest, Back, Forearms and Abs

### Chest

1. Bench Press

   - Sets: 4

2. Dips

   - Sets: 4

3. Cable Cross-over

   - Sets: 3

### Back

4. Pull-ups

   - Sets: 5

5. Rowing

   - Sets: 3

### Forearms

6. Reverse Curls

   - Sets: 4

### Abs

7. Lateral Crunch

   - Sets: 5

## Day 2 - Quads, Hams, Calves

### Quads

1. Squats

   - Sets: 4

2. Leg Press

   - Sets: 3

3. Leg Extensions

   - Sets: 2

### Hams

4. Seated Leg Curls

   - Sets: 3

5. Lying Leg Curls

   - Sets: 3

### Calves

6. Camel

   - Sets: 3

## Day 3 - Shoulders, Biceps and Triceps

### Shoulders

1. Overhead Press

   - Sets: 5

2. Lateral Raises

   - Sets: 5

3. Rear-delt Fly

   - Sets: 4

### Biceps

4. Bar Curl

   - Sets: 4

5. Incline Curl

   - Sets: 4

### Triceps

6. Close-grip Bench Press

   - Sets: 4

7. Lying Triceps Extensions

   - Sets: 4

## Day 4 - Rest

## Day 5 - Back, Chest and Abs

### Back

1. Deadlift

   - Sets: 6

2. Rowing

   - Sets: 5

3. Pull-ups

   - Sets: 6

### Chest

4. Incline Bench Press

   - Sets: 6

5. Chest Flies

   - Sets: 4

6. Dips

   - Sets: 4

### Abs

7. Crunches

   - Sets: 6

8. Lateral Rotations

   - Sets: 4

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

### Shoulders

1. Lateral Raises

   - Sets: 5

2. Rear-delt Flies

   - Sets: 5

### Biceps

3. Bar Curl

   - Sets: 3

4. Incline Curls

   - Sets: 2

5. Hammer Curls

   - Sets: 2

### Triceps

6. Triceps Extensions

   - Sets: 4

7. Lying Triceps Extensions

   - Sets: 4

8. Revers Dips

   - Sets: 4

### Abs

9.  Leg Raises

- Sets: 6

## Day 7 - Rest

## Volume Summary

- Shoulders: 24

- Back: 25

- Arms: 35

- Chest: 25

- Legs: 15