193 lines
2.9 KiB
Markdown
193 lines
2.9 KiB
Markdown
# Current Program
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## Day 1 - Chest and Back
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1. Flat Barbell Bench Press
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- Sets: 4
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- Weight: 135 lb
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- Reps:
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2. Unilateral Underhand Machine Lat Pulldown
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- Sets: 4
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- Weight: 75 lb
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- Reps:
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3. Incline Machine Chest Press
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- Sets: 4
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- Weight: 60 lb
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- Reps:
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4. Unilateral Neutral Machine Row
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- Sets: 3
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- Weight: 60 lb
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- Reps:
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5. Machine Chest Fly
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- Sets: 3
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- Weight: 100 lb
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- Reps:
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6. Overhand Machine Rows
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- Sets: 2
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- Weight: 90 lb
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- Reps:
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## Day 2 - Legs, Shoulders, Abs and Forearms
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1. Barbell Back Squats
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- Sets: 3
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- Weight: 135
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- Reps:
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2. Barbell Romanian Deadlift
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- Sets: 3
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- Weight: 185 lb
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- Reps:
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3. Machine Lateral Raises
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- Sets: 4
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- Weight: 20 lb
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- Reps:
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4. Machine Rear-delt Fly
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- Sets: 3
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- Weight: 100 lb
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- Reps:
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5. Cable Crunches
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- Sets: 3
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- Weight:
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- Reps:
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6. Sulek Curls
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- Sets: 3
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- Weight: 57.5 lb
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- Reps:
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## Day 3 - Triceps and Biceps
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1. Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
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- Sets: 4
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- Weight: 50 lb
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- Reps:
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2. Machine Preacher Curls
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- Sets: 4
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- Weight: 50 lb
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- Reps:
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3. V-Bar Standing Triceps Extensions
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- Sets: 3
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- Weight: 57.5 lb
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- Reps:
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4. Seated Rotation Curls (60°)
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- Sets: 3
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- Weight: 25 lb
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- Reps:
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5. Close Grip Smith Machine Press
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- Sets: 3
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- Weight: 135 lb
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- Reps:
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6. Standing Cross-Body Hammer Curls
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- Sets: 3
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- Weight: 57.5 lb
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- Reps:
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## Day 4 - Rest
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## Day 5 - Back, Chest and Abs
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1. Barbell Row / Pull-ups
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- Sets: 4
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- Weight: 135 lb
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- Reps:
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2. Incline Machine Chest Press
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- Sets: 4
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- Weight: 60 lb
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- Reps:
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3. Unilateral Underhand Machine Lat Pulldown
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- Sets: 4
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- Weight: 75 lb
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- Reps:
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4. Machine Chest Fly
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- Sets: 3
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- Weight: 100 lb
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- Reps:
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5. Unilateral Neutral Machine Row
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- Sets: 3
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- Weight: 135 lb
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- Reps:
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6. Cable Crunches
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- Sets: 2
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- Weight:
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- Reps:
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## Day 6 - Shoulders, Triceps, Biceps and Forearms
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1. Standing Bar Overhead Press
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- Sets: 4
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- Weight: 95 lb
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- Reps:
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2. Machine Lateral Raises
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- Sets: 4
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- Weight: 20 lb
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- Reps:
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3. Machine Rear-delt Fly
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- Sets: 3
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- Weight: 100 lb
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- Reps:
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4. Lying Overhead Cable Triceps Extensions (15°) (Pin 20)
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- Sets: 3
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- Weight: 50 lb
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- Reps:
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5. Machine Preacher Curls
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- Sets: 3
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- Weight: 50 lb
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- Reps:
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6. Sulek Curls
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- Sets: 3
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- Weight: 57.5 lb
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- Reps:
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## Day 7 - Rest
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## Total Volume Summary (For 7 days)
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- Shoulders: 18
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- Side Delt: 8
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- Rear Delt: 6
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- Front Delt: 4
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- Back: 20
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- Lats: 14
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- Traps: 6
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- Arms: 26
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- Triceps: 13
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- Biceps: 13
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- Chest: 18
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- Upper Chest: 8
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- Mid Chest: 10
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- Lower Chest: 0
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- Legs: 6
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Quads: 3
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Hams: 3
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- Other: 8
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- Abs: 5
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- Forearms: 3 |