fitlog/denis.md

Implementation of Denis Gallois style split

Day 1 - Upper

1. Horizontal Press | Machine Incline Chest Press

   • Sets: 3
   • Weight: 135 lb
   • Reps:

2. Vertical Press | Smith Machine Press (75°)

   • Sets: 3
   • Weight: lb
   • Reps:

3. Lats Pulldown | Unilateral Machine Lat Pulldown

   • Sets: 3
   • Weight: lb
   • Reps:

4. Upper Back Rown | Overhand Machine Upper Back Rown

   • Sets: 3
   • Weight: lb
   • Reps:

5. Lateral Raises | Unilateral Cable Crucifix Raise

   • Sets: 3
   • Weight: lb
   • Reps:

6. Triceps Extensions | Lying Overhead Cable Triceps Extensions (15°) (Pin 20)

   • Sets: 4
   • Weight: lb
   • Reps:

7. Biceps Curl | Machine Preacher Curl

   • Sets: 4
   • Weight: lb
   • Reps:

Day 2 - Lower

1. Abs | Cable Crunches

   • Sets: 4
   • Weight: lb
   • Reps:

2. Leg Curl | Seated Leg Curl (Pumping Sets)

   • Sets: 3
   • Weight: lb
   • Reps:

3. Squat | V-Squat

   • Sets: 3
   • Weight: lb
   • Reps:

4. Leg Press | Leg Press (low feet)

   • Sets: 3
   • Weight: lb
   • Reps:

5. Leg Extensions | Pressure Leg Extensions

   • Sets: 3
   • Weight: lb
   • Reps:

6. Forearms | Sulek Curls

   • Sets: 3
   • Weight: lb
   • Reps:

Day 3 - Upper Weak Points

1. Lateral Raises Contracted | Unilateral Y Raises

   • Sets: 3
   • Weight: lb
   • Reps:

2. Lateral Raises Streched | Unilateral Cable Lateral Raises

   • Sets: 3
   • Weight: lb
   • Reps:

3. Triceps 1 | Lying Overhead Cable Triceps Extensions (15°) (Pin 20)

   • Sets: 3
   • Weight: lb
   • Reps:

4. Biceps 1 | Machine Preacher Curl

   • Sets: 3
   • Weight: lb
   • Reps:

5. Triceps 2 | V-Bar Standing Triceps Extensions

   • Sets: 3
   • Weight: lb
   • Reps:

6. Biceps 2 | Seated Hammer Curls (60°)

   • Sets: 3
   • Weight: lb
   • Reps:

Day 4 - Rest

Day 5 - Pull

1. Illiac Pulldown | Unilateral Machine Lat Pulldown

   • Sets: 3
   • Weight: lb
   • Reps:

2. Upper Back Row | Overhand Machine Upper Back Rown

   • Sets: 3
   • Weight: lb
   • Reps:

3. Upper Back Pulldown | Neutral Lat Pulldown

   • Sets: 3
   • Weight: lb
   • Reps:

4. Thoracic Lats Row | Unilateral Machine Lat Row

   • Sets: 3
   • Weight: lb
   • Reps:

5. Rear Delt Fly | Machine Rear-delt Fly

   • Sets: 3
   • Weight: lb
   • Reps:

6. Biceps Contracted | Machine Preacher Curl

   • Sets: 3
   • Weight: lb
   • Reps:

7. Biceps Streched | Seated Hammer Curls (60°)

   • Sets: 3
   • Weight: lb
   • Reps:

Day 6 - Push

1. Lateral Raises | Machine Lateral Raises

   • Sets: 4
   • Weight: lb
   • Reps:

2. Horizontal Press | Incline Chest Press

   • Sets: 3
   • Weight: lb
   • Reps:

3. Vertical Press Up | Smith Machine Press (75°)

   • Sets: 3
   • Weight: lb
   • Reps:

4. Vertical Press Down | Dips

   • Sets: 3
   • Weight: lb
   • Reps:

5. Fly | Machine Chest Fly

   • Sets: 3
   • Weight: lb
   • Reps:

6. Triceps Extensions | Lying Overhead Cable Triceps Extensions (15°) (Pin 20)

   • Sets: 3
   • Weight: lb
   • Reps:

Day 7 - Rest

Volume Summary:

• Shoulders: 22 (6 shared)

  • Side Delt: 13
  • Rear Delt: 3
  • Front Delt: 6 (6 High Incline)

• Back: 18

  • Lats: 9
  • Traps: 9

• Arms: 32 (3 shared)

  • Triceps: 16 (3 dips)
  • Biceps: 16

• Chest: 18 (9 shared)

  • Upper Chest: 12 (6 High Incline)
  • Mid Chest: 3
  • Lower Chest: 3 (3 dips)

• Legs: 12

  • Quads: 9
  • Hams: 3

• Other:

  • Abs: 4
  • Forearms: 3

Denis Old Config

Day 1 - Push (Chest)

Day 2 - Pull (Lats)

Day 3 - Rest

Day 4 - Legs (Hams)

Day 5 - Push (Shoulders)

Day 6 - Rest

Day 7 - Pull (Traps)

Day 8 - Legs (Quads)

Day 9 - Rest