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Making sure i get this right before executing

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  • Making sure i get this right before executing

    I am looking to do DC style of training to add some size since my lifting career basically has been strength oriented. I just wanted for some of the experience DC guys to check and see if i have the right idea about DC training.


    monday=chest, shoulders, triceps, back width, back thickness
    wednesday=biceps, forearms, calves, hamstrings, quads
    friday-repeat of mondays bodyparts
    monday-repeat of wenesdays bodyparts

    Chest:
    incline smith press 1x8-10, 1x failure, 1x failure (22s between sets)
    flat bench press 1x8-10, 1x failure, 1x failure (22s between sets)
    decline barbell press 1x8-10, 1x failure, 1x failure (22s between sets)

    Backwidth:
    chins 1x8-10, 1x failure, 1x failure (22s between sets)
    close grip pulldowns 1x8-10, 1x failure, 1x failure (22s between sets)
    dumbbell row 1x8-10, 1x failure, 1x failure (22s between sets)

    Backthickness:
    deadlifts straight sets 1x6, 1x10
    T-bar rows straight set 1x10
    rack deadlifts 1x6, 1x10

    Shoulders:
    smith shoulder presses 1x8-10, 1x failure, 1x failure (22s between sets)
    dumbbell presses 1x8-10, 1x failure, 1x failure (22s between sets)
    laterals 1x8-10, 1x failure, 1x failure (22s between sets)

    Quads:
    squats 1x6, 1x20 (5 minutes rest between set)
    hack squats (as above)
    leg press (as above)

    Hamstrings:
    lying leg curls 1x15, 1x failure, 1x failure (22s between sets)
    seated leg curls 1x15, 1x failure, 1x failure (22s between sets)
    leg press 1x15

    Biceps:
    preacher curls 1x10, 1x failure, 1x failure (22s between sets)
    barbell curls 1x10, 1x failure, 1x failure (22s between sets)
    dumbell curls 1x10, 1x failure, 1x failure (22s between sets)

    Forearms:
    pinwheel curls 1x10
    hammer curls 1x10
    reverse grip one arm cable curls 1x10

    Triceps:
    reverse grip bench presses 1x8-10, 1x failure, 1x failure (22s between sets)
    close grip bench presses 1x8-10, 1x failure, 1x failure (22s between sets)
    EZ bar tricep extentions 1x8-10, 1x failure, 1x failure (22s between sets)

    Calves:
    leg press toe press 1x12
    hack squat toe press/sled 1x12
    seated calf raises 1x12

    I choose one of the exercise per body part and rotate them when i can't make progress. I will try increase my lifts per workout or perform more reps to beat my previous workout. I need to do DC extreme stretch per body part. Since i will run this plan for 8 weeks i will do a 7 day cruise phase.
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