246 lines
3.2 KiB
Markdown
246 lines
3.2 KiB
Markdown
# Implementation of Denis Gallois style split
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## Day 1 - Upper
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1. Horizontal Press | Machine Incline Chest Press
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- Sets: 3
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- Weight: 135 lb
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- Reps:
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2. Vertical Press | Smith Machine Press (75°)
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- Sets: 3
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- Weight: lb
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- Reps:
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3. Lats Pulldown | Unilateral Machine Lat Pulldown
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- Sets: 3
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- Weight: lb
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- Reps:
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4. Upper Back Rown | Overhand Machine Upper Back Rown
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- Sets: 3
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- Weight: lb
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- Reps:
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5. Lateral Raises | Unilateral Cable Crucifix Raise
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- Sets: 3
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- Weight: lb
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- Reps:
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6. Triceps Extensions | Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
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- Sets: 4
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- Weight: lb
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- Reps:
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7. Biceps Curl | Machine Preacher Curl
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- Sets: 4
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- Weight: lb
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- Reps:
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## Day 2 - Lower
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1. Abs | Cable Crunches
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- Sets: 4
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- Weight: lb
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- Reps:
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2. Leg Curl | Seated Leg Curl (Pumping Sets)
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- Sets: 3
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- Weight: lb
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- Reps:
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3. Squat | V-Squat
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- Sets: 3
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- Weight: lb
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- Reps:
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4. Leg Press | Leg Press (low feet)
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- Sets: 3
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- Weight: lb
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- Reps:
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5. Leg Extensions | Pressure Leg Extensions
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- Sets: 3
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- Weight: lb
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- Reps:
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6. Forearms | Sulek Curls
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- Sets: 3
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- Weight: lb
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- Reps:
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## Day 3 - Shoulders
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1. Vertical Press | Smith Machine Press (75°)
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- Sets: 3
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- Weight: lb
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- Reps:
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2. Lateral Raises Contracted | Unilateral Y Raises
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- Sets: 4
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- Weight: lb
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- Reps:
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3. Lateral Raises Streched | Unilateral Cable Lateral Raises
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- Sets: 4
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- Weight: lb
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- Reps:
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4. Rear Delt Fly | Machine Rear-delt Fly
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- Sets: 3
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- Weight: lb
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- Reps:
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## Day 4 - Rest
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## Day 5 - Pull
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1. Illiac Pulldown | Unilateral Machine Lat Pulldown
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- Sets: 3
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- Weight: lb
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- Reps:
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2. Upper Back Row | Overhand Machine Upper Back Rown
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- Sets: 3
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- Weight: lb
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- Reps:
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3. Upper Back Pulldown | Neutral Lat Pulldown
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- Sets: 3
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- Weight: lb
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- Reps:
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4. Thoracic Lats Row | Unilateral Machine Lat Row
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- Sets: 3
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- Weight: lb
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- Reps:
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5. Rear Delt Fly | Machine Rear-delt Fly
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- Sets: 3
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- Weight: lb
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- Reps:
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6. Biceps Streched | Seated Rotation Curls (60°)
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- Sets: 3
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- Weight: lb
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- Reps:
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7. Biceps Contracted | Machine Preacher Curl
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- Sets: 3
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- Weight: lb
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- Reps:
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## Day 6 - Push
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1. Lateral Raises | Machine Lateral Raises
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- Sets: 4
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- Weight: lb
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- Reps:
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2. Horizontal Press | Incline Chest Press
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- Sets: 3
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- Weight: lb
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- Reps:
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3. Vertical Press Up | Smith Machine Press (75°)
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- Sets: 3
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- Weight: lb
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- Reps:
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4. Vertical Press Down | Dips
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- Sets: 3
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- Weight: lb
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- Reps:
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5. Fly | Machine Chest Fly
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- Sets: 3
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- Weight: lb
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- Reps:
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6. Triceps Extensions | Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
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- Sets: 3
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- Weight: lb
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- Reps:
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## Day 7 - Rest
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## Volume Summary:
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- Shoulders:
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- Side Delt:
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- Rear Delt:
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- Front Delt:
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- Back:
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- Lats
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- Traps:
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- Arms:
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- Triceps
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- Biceps:
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- Chest:
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- Upper Chest:
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- Mid Chest:
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- Lower Chest:
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- Legs:
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- Quads:
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- Hams:
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- Other:
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- Abs:
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- Forearms:
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## Denis Old Config
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## Day 1 - Push (Chest)
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## Day 2 - Pull (Lats)
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## Day 3 - Rest
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## Day 4 - Legs (Hams)
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## Day 5 - Push (Shoulders)
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## Day 6 - Rest
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## Day 7 - Pull (Traps)
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## Day 8 - Legs (Quads)
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## Day 9 - Rest
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