1.7 KiB
1.7 KiB
Implementation of 5 day training method by Delavier
Day 1 - Chest, Back, Forearms and Abs
Chest
-
Bench Press
- Sets: 4
-
Dips
- Sets: 4
-
Cable Cross-over
- Sets: 3
Back
-
Pull-ups
- Sets: 5
-
Rowing
- Sets: 3
Forearms
-
Reverse Curls
- Sets: 4
Abs
-
Lateral Crunch
- Sets: 5
Day 2 - Quads, Hams, Calves
Quads
-
Squats
- Sets: 4
-
Leg Press
- Sets: 3
-
Leg Extensions
- Sets: 2
Hams
-
Seated Leg Curls
- Sets: 3
-
Lying Leg Curls
- Sets: 3
Calves
-
Camel
- Sets: 3
Day 3 - Shoulders, Biceps and Triceps
Shoulders
-
Overhead Press
- Sets: 5
-
Lateral Raises
- Sets: 5
-
Rear-delt Fly
- Sets: 4
Biceps
-
Bar Curl
- Sets: 4
-
Incline Curl
- Sets: 4
Triceps
-
Close-grip Bench Press
- Sets: 4
-
Lying Triceps Extensions
- Sets: 4
Day 4 - Rest
Day 5 - Back, Chest and Abs
Back
-
Deadlift
- Sets: 6
-
Rowing
- Sets: 5
-
Pull-ups
- Sets: 6
Chest
-
Incline Bench Press
- Sets: 6
-
Chest Flies
- Sets: 4
-
Dips
- Sets: 4
Abs
-
Crunches
- Sets: 6
-
Lateral Rotations
- Sets: 4
Day 6 - Shoulders, Biceps, Triceps and Abs
Shoulders
-
Lateral Raises
- Sets: 5
-
Rear-delt Flies
- Sets: 5
Biceps
-
Bar Curl
- Sets: 3
-
Incline Curls
- Sets: 2
-
Hammer Curls
- Sets: 2
Triceps
-
Triceps Extensions
- Sets: 4
-
Lying Triceps Extensions
- Sets: 4
-
Revers Dips
- Sets: 4
Abs
- Leg Raises
- Sets: 6
Day 7 - Rest
Volume Summary
-
Shoulders: 24
-
Back: 25
-
Arms: 35
-
Chest: 25
-
Legs: 15