Current Program

Day 1 - Chest and Back

1. Flat Barbell Bench Press

   • Sets: 4

2. Unilateral Underhand Machine Lat Pulldown

   • Sets: 4

3. Incline Machine Chest Press

   • Sets: 4

4. Unilateral Neutral Machine Row

   • Sets: 3

5. Machine Chest Fly

   • Sets: 3

6. Overhand Machine Rows

   • Sets: 2

Day 2 - Legs, Shoulders, Abs and Forearms

1. A Quad Focused Exercice

   • Sets: 3

2. Romanian Deadlift

   • Sets: 3

3. Machine Lateral Raises

   • Sets: 4

4. Machine Rear-delt Fly

   • Sets: 3

5. Cable Crunches

   • Sets: 3

6. Sulek Curls

   • Sets: 3

Day 3 - Triceps and Biceps

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

   • Sets: 4

2. Machine Preacher Curls

   • Sets: 4

3. V-Bar Standing Triceps Extensions

   • Sets: 3

4. Seated Rotation Curls (60°)

   • Sets: 3

5. Close Grip Smith Machine Press

   • Sets: 3

6. Standing Cross-Body Hammer Curls

   • Sets: 3

Day 4 - Rest

Day 5 - Back, Chest and Abs

1. Barbell Row / Pull-ups

   • Sets: 4

2. Incline Machine Chest Press

   • Sets: 4

3. Unilateral Underhand Machine Lat Pulldown

   • Sets: 4

4. Machine Chest Fly

   • Sets: 3

5. Unilateral Neutral Machine Row

   • Sets: 3

6. Cable Crunches

   • Sets: 2

Day 6 - Shoulders, Triceps, Biceps and Forearms

1. Standing Bar Overhead Press

   • Sets: 4

2. Machine Lateral Raises

   • Sets: 4

3. Machine Rear-delt Fly

   • Sets: 3

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

   • Sets: 3

5. Machine Preacher Curls

   • Sets: 3

6. Sulek Curls

   • Sets: 3

Day 7 - Rest

Total Volume Summary (For 7 days)

• Shoulders: 18

  • Side Delt: 8
  • Rear Delt: 6
  • Front Delt: 4

• Back: 20

  • Lats: 14
  • Traps: 6

• Arms: 26

  • Triceps: 13
  • Biceps: 13

• Chest: 18

  • Upper Chest: 8
  • Mid Chest: 10
  • Lower Chest: 0

• Legs: 6 Quads: 3 Hams: 3

• Other: 8

  • Abs: 5
  • Forearms: 3