fitlog/simple-program.md

Simple Program

Day 1 - Chest & Side-Delt

1. Flat Barbell Bench Press

2. Machine Lateral Raises

3. Incline Machine Chest Press

4. Chest Fly

Day 2 - Back & Rear Delt

1. Barbell Rows

2. Pull-ups

3. Rear-Delt Fly

4. Machine Pull-down

5. Machine Rows

Day 3 - Rest

Day 4 - Triceps & Biceps

1. Barbell Curls

2. Preacher Curls

3. Lying Triceps Extensions

4. Preacher Curls

5. Triceps Extensions

6. Hammer Curls

Day 5 - Shoulders

1. Overhead Press

2. Machine Lateral Raises

3. Rear-Delt Fly

4. Pressure Machine Lateral Raises

Day 6 - Legs

1. Squats

2. RDL

3. Leg Press

4. Good Morning

Day 7 - Rest