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