84 lines
943 B
Markdown
84 lines
943 B
Markdown
# Current strength training program
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## Day 1 - Chest & Side-Delt
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1. Machine Lateral Raises
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-Sets: 4x
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2. Incline Chest Press
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-Sets: 4x
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3. Flat Bench Press
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-Sets: 1x
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4. Machine Crunch
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-Sets: 4x
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5. Machine Chest Fly
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-Sets: 3x
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## Day 2 - Back & Rear-Delt
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1. Pull-ups
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-Sets: 3x
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2. Machine Rows Wide Grip Pronated
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-Sets: 3x
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3. Machine Pull-Downs Unilateral Supinated
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-Sets: 4x
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4. Machine Rear-delt Fly
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-Sets: 3x
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5. Machine Rows Close Grip Unilateral Neutral
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-Sets: 3x
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## Day 3 - Arms & Front-Delt
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1. Standing Overhead Press Strict
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-Sets: 1x
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2. Triceps Extensions Behind-the-neck Lying (15°) Straight-bar
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-Sets: 4x
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3. Machine Preacher Curl
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-Sets: 4x
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4. Triceps Extensions Standing V-bar
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-Sets: 3x
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5. Dumbbell Rotation Curls Seated (60°)
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-Sets: 3x
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## Day 4 - Rest
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## Weekly Volume Summary
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- Shoulders: 14
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- Back: 22.75
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- Arms: 24.5
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- Chest: 14
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- Abs: 7
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- Legs: 0
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