My DC Workouts

[Swellin]

After having a couple of you fine folks offer to help me set up my workouts, I have decided to post the exercises I am using/plan on using in each category.
This is extremely open to change...in fact, I am hoping for some suggestions.
I have listed the exercises, I would appreciate any help with chosing or replacing any of them for the best movements. I realize that there will be some difference based on the individual and injuries.

Chest
Wide Grip Incline Smythe
Seated Flat Hammer strength
Flys
Flat bench

Shoulders
DB Military
Smythe Front Press
Nautilus Shoulder Press

Triceps
Close Grip Board Press
Weighted Dips (elbows in...actually a machine allowing you to place a great deal of weight on the movement while holding down your legs)
SkullKrushers

Back Width
Rack Chins
Lat Pull Downs
Seated Hammer Strength

Back Thickness
Seated Rows
Deads
Rack Deads
Bent Rows

Biceps
Standing BB Curls
Alt Db Curls
EZ-Bar Curls
Preacher curls

Forearms
Reverse Grip Cable Curls
Wrist Curls
Hammer Curls

Calves
Standing Raises
Seated Raises
Hack Raises

Hams
SLDs
Laying Curls
Standing Curls
DB Lunges

Quads
Leg Press
Squat
Hack Squat

Thanks for the help.

[jimpaul]

Chest
Wide Grip Incline Smythe
Seated Flat Hammer strength
Flys (either dump this or keep the reps really high)
Flat bench (dump this)

Go with Inclines and declines on Smythe or other machines if possible

Shoulders
DB Military (dump this or keep the reps high)
Smythe Front Press
Nautilus Shoulder Press

Triceps
Close Grip Board Press (Get rid of the board)
Weighted Dips (elbows in...actually a machine allowing you to place a great deal of weight on the movement while holding down your legs)
SkullKrushers

Back Width
Rack Chins
Lat Pull Downs
Seated Hammer Strength

Back Thickness
Seated Rows
Deads
Rack Deads
Bent Rows

Biceps
Standing BB Curls
Alt Db Curls
EZ-Bar Curls
Preacher curls

Forearms
Reverse Grip Cable Curls
Wrist Curls
Hammer Curls

Calves
Standing Raises
Seated Raises
Hack Raises

Hams
SLDs
Laying Curls
Standing Curls
DB Lunges (dump these)

Quads
Leg Press
Squat
Hack Squat

On the movements I said to dump, go with 15-30 reps if you keep them, the flat bench aint worth keeping!
We'll see how many disagree.....Good luck with your choices though!

jim

[USMuscle9403]

Bro, what are hack raises for calves? Let me make a recommendation for a calves exercise. It's my absolute favorite. Calf Presses on the Leg Press. Are you familiar with these?
Allen

[jimpaul]

Originally posted by USMuscle9403
Bro, what are hack raises for calves? Let me make a recommendation for a calves exercise. It's my absolute favorite. Calf Presses on the Leg Press. Are you familiar with these?
Allen

Allen bro, that exercise is okay with the big man. But the calf press leg press is great too!!



jim

[Swellin]

I have done both. I never really committed to the hack raises, but I have seen them mentioned in some of DC's posts, so I figured I should give them a go.
I have always loved calf raises on a leg press, but I thought I would trade out for something new.

[USMuscle9403]

Excuse my ignorance, but what exactly are they? I just tried looking them up on the net but turned out unsuccessful

[jimpaul]

You just face into the hack squat and do a standing calf raise.
Not all hacks allow this movement, but I think most do.

jim

[Rick85]

Originally posted by jimpaul
Allen bro, that exercise is okay with the big man. But the calf press leg press is great too!!



jim

for all dumbell exercises should i go with high reps? i did 14 RP on incline DB presses today

[jimpaul]

If you must do dumbbell movements then keep them up, I might be wrong, but 20-30.

[Shawn "Future" Bellon]

This might help someone./

[Swellin]

Wow Future! You doing a little checking up on me or what? lol

[Shawn "Future" Bellon]

Just finding some useful information for the new people to read up on...