64 lines
660 B
Markdown
64 lines
660 B
Markdown
# New Simple Program
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## Target Weekly Volume:
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## Shoulders: 12
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- Side: 6
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- Rear: 4
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- Front: 2
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## Back: 12
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-Lats: 8
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-Traps: 4
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## Chest: 12
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-Upper: 6
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-Mid: 4
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-Lower: 2
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## Arms: 16
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-Triceps: 8
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-Biceps: 8
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## Legs: 12
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-Quads: 6
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-Hams: 6
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## Day 1
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- Military Press
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- Cable Lateral Raises
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- Smith Machine Incline Press
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- Machine Incline Chest Press
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- Lying Cable Triceps Extensions
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- Standing Cable Triceps Extensions
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## Day 2
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- Smith Machine Rows
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- Unilateral Machine Illiac Pulldown
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- Machine Preacher Curls
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- Lying Curls
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## Day 3
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- V-Squat
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- Smith Machine RDLs
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- Pressure Leg Extensions
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- Seated Leg Curls
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## Day 4
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- Rest
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## Day 5
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Day 6
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Day 7
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