fitlog/old-prog.md

Current strength training program

Day 1 - Chest & Side-Delt

1. Machine Lateral Raises

   -Sets: 4x

2. Incline Chest Press

   -Sets: 4x

3. Flat Bench Press

   -Sets: 1x

4. Machine Crunch

   -Sets: 4x

5. Machine Chest Fly

   -Sets: 3x

Day 2 - Back & Rear-Delt

1. Pull-ups

   -Sets: 3x

2. Machine Rows Wide Grip Pronated

   -Sets: 3x

3. Machine Pull-Downs Unilateral Supinated

   -Sets: 4x

4. Machine Rear-delt Fly

   -Sets: 3x

5. Machine Rows Close Grip Unilateral Neutral

   -Sets: 3x

Day 3 - Arms & Front-Delt

1. Standing Overhead Press Strict

   -Sets: 1x

2. Triceps Extensions Behind-the-neck Lying (15°) Straight-bar

   -Sets: 4x

3. Machine Preacher Curl

   -Sets: 4x

4. Triceps Extensions Standing V-bar

   -Sets: 3x

5. Dumbbell Rotation Curls Seated (60°)

   -Sets: 3x

Day 4 - Rest

Weekly Volume Summary

• Shoulders: 14

• Back: 22.75

• Arms: 24.5

• Chest: 14

• Abs: 7

• Legs: 0