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this is a pm i just sent to someone on this board to help him out. iv'e been seeing a lot of posts lately on, which exercise can i use? how do i do this?blah blah. so i decided to post what i do in hopes that it might help someone out.mind you i am not trained by dc so i dont know all the great stuff. but this has worked very well for me so far
okay. here's how it goes. your gonna be working out monday,wednesday and friday.monday you will exercise the following bodyparts:chest,tri's,shoulders,back width,back thickness.
wednesday you will do:bi's,forearms,hams,calves and quads.
friday you will start over with chest,tri's,shoulders,back width,back thickness and then monday will start over the other workout and so on.
to give you an example i will show you my workout. you can change some of the exercises if you like, these are just the ones i like.
monday:
chest=incline smythe press- rest paused
tri's=skullcrushers rest paused
shoulders=behind the head symthe press rest paused
back width=lat pulldowns rest puased
back thickness=rack deadlifts, one set of 8 and then an even heavier set of 4(all back thickness exercises are done like this. never rest pause back thickness)
wednesday:
bi's=straight bar curls rest paused
forearms=reverse grip cable preacher curls rest paused
hams=lying leg curls rest paused
calves= hack squat calve raises(12 to 15 reps. do these very slowly and stretch at the bottom for 15 seconds after every rep. these are very painful. all calf exercises are done this way.)
quads=leg press(a very heavy set of 4-6 and then use 75 percent of that weight and try your best to get 20 reps. all quad exercises are done this way.)
friday:
chest=decline smythe press
tri's= close grip bench press
shoulders=seated dumbell press
back width=rack chins
back thickness=bent over barbell rows
monday:
bi's=ez bar curls
forearms=hammer curls
hams= straight leg deadlifts
calves=leg press calve raises
quads=squats
wednesday:
chest=flat dumbell press
tri's=reverse grip bench press
shoulder=smthe presses to the front
back width= reverse close grip lat pulldowns
back thickness=t bar rows
friday:
bi's=preacher ez bar curls
forearms= pinwheel curls
hams=standing leg curls
calves=seated calve raises
quads=hack squats
All exercises are rest paused(except back thickness and quads) for 12-15 reps. when you can do 15 reps then it's time to add more weight. when the rotation comes back to an exercise you have already done, you must beat the previous weight or reps.if you fail to do so twice in a row, it's time to switch this exercise for another.extreme stretching should be done after every exercise(there is a thread on how to perform these somewhere in the doggpound. if you can't find it let me know and i will type up how they are done.) if you have any question on which exercises can be substituted, or any questions at all. feel free to ask me. hope this helps
okay. here's how it goes. your gonna be working out monday,wednesday and friday.monday you will exercise the following bodyparts:chest,tri's,shoulders,back width,back thickness.
wednesday you will do:bi's,forearms,hams,calves and quads.
friday you will start over with chest,tri's,shoulders,back width,back thickness and then monday will start over the other workout and so on.
to give you an example i will show you my workout. you can change some of the exercises if you like, these are just the ones i like.
monday:
chest=incline smythe press- rest paused
tri's=skullcrushers rest paused
shoulders=behind the head symthe press rest paused
back width=lat pulldowns rest puased
back thickness=rack deadlifts, one set of 8 and then an even heavier set of 4(all back thickness exercises are done like this. never rest pause back thickness)
wednesday:
bi's=straight bar curls rest paused
forearms=reverse grip cable preacher curls rest paused
hams=lying leg curls rest paused
calves= hack squat calve raises(12 to 15 reps. do these very slowly and stretch at the bottom for 15 seconds after every rep. these are very painful. all calf exercises are done this way.)
quads=leg press(a very heavy set of 4-6 and then use 75 percent of that weight and try your best to get 20 reps. all quad exercises are done this way.)
friday:
chest=decline smythe press
tri's= close grip bench press
shoulders=seated dumbell press
back width=rack chins
back thickness=bent over barbell rows
monday:
bi's=ez bar curls
forearms=hammer curls
hams= straight leg deadlifts
calves=leg press calve raises
quads=squats
wednesday:
chest=flat dumbell press
tri's=reverse grip bench press
shoulder=smthe presses to the front
back width= reverse close grip lat pulldowns
back thickness=t bar rows
friday:
bi's=preacher ez bar curls
forearms= pinwheel curls
hams=standing leg curls
calves=seated calve raises
quads=hack squats
All exercises are rest paused(except back thickness and quads) for 12-15 reps. when you can do 15 reps then it's time to add more weight. when the rotation comes back to an exercise you have already done, you must beat the previous weight or reps.if you fail to do so twice in a row, it's time to switch this exercise for another.extreme stretching should be done after every exercise(there is a thread on how to perform these somewhere in the doggpound. if you can't find it let me know and i will type up how they are done.) if you have any question on which exercises can be substituted, or any questions at all. feel free to ask me. hope this helps
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