fitlog/new-simple-prog.md

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: 16

-Triceps: 8 -Biceps: 8

Legs: 12

-Quads: 6 -Hams: 6

Day 1

• Military Press
• Cable Lateral Raises
• Smith Machine Incline Press
• Machine Incline Chest Press
• Lying Cable Triceps Extensions
• Standing Cable Triceps Extensions

Day 2

• Smith Machine Rows

• Unilateral Machine Illiac Pulldown

• Machine Preacher Curls

• Lying Curls

Day 3

• V-Squat
• Smith Machine RDLs
• Pressure Leg Extensions
• Seated Leg Curls

Day 4

• Rest

Day 5

Day 6 Day 7