# 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

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 and Arms.