fitlog/denis.md

Implementation of Denis Gallois style split

Day 1 - Upper

1. Horizontal Press | Machine Incline Chest Press
2. Vertical Press | Smith Machine Press (75°)
3. Lats Pulldown | Unilateral Machine Lat Pulldown
4. Upper Back Rown | Overhand Machine Upper Back Rown
5. Lateral Raises | Unilateral Cable Crucifix Raise
6. Triceps Extensions | Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
7. Biceps Curl | Machine Preacher Curl

Day 2 - Lower

1. Abs | Cable Crunches
2. Leg Curl | Seated Leg Curl
3. Squat | V-Squat
4. Leg Press | Leg Press (low feet)
5. Leg Extensions | Leg Extensions
6. Forearms | Sulek Curls

Day 3 - Shoulders

1. Vertical Press | Smith Machine Press (75°)
2. Lateral Raises Contracted | Unilateral Y Raises
3. Lateral Raises Streched | Unilateral Cable Lateral Raises
4. Rear Delt Fly | Machine Rear-delt Fly

Day 4 - Rest

Day 5 - Pull

1. Illiac Pulldown | Unilateral Machine Lat Pulldown
2. Upper Back Row | Overhand Machine Upper Back Rown
3. Upper Back Pulldown | Neutral Lat Pulldown
4. Thoracic Lats Row | Unilateral Machine Lat Row
5. Rear Delt Fly | Machine Rear-delt Fly
6. Biceps Streched | Seated Rotation Curls (60°)
7. Biceps Contracted | Machine Preacher Curl

Day 6 - Push

1. Lateral Raises | Machine Lateral Raises
2. Horizontal Press | Incline Chest Press
3. Vertical Press Up | Smith Machine Press (75°)
4. Vertical Press Down | Dips
5. Fly | Machine Chest Fly
6. Triceps Extensions | Lying Overhead Cable Triceps Extensions (15°) (Pin 20)

Day 7 - Rest

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