For you DC Training know-it-alls

[IronMind]

what do you think about my routine?


Monday = Day 1

chest - incline chest press (12 rp), 30 second static, then chest stretch
shoulders - seated military press (12 rp), 30 second static, then shoulder stretch
triceps - close grip bench press (12 rp), then tricep stretch
back width - chinups (12 rp), 30 second static
back thickness - deadlifts from floor (straight set of 12), then back stretch


Wednesday - Day 2

biceps - preacher curls (15 rp), 30 second static
forarms - standing behind the back curls (straight set of 45), then bicep stretch
hams - lying leg curl (15 rp), 30 second static, then ham stretch
calves - seated calf raises (straight set of 12 - explode up, take 5 seconds to come back down, then sink into stretch for 15 seconds, explode back up) ***no stretch afterwards***
quads - squats (deep breath set of 20), then quad stretch


Friday - Day 3 (but with different day 1 exercises)
chest - Flat chest press (12 rp), 30 second static, then chest stretch
shoulders - side raises (12 rp), 30 second static, then shoulder stretch
triceps - skullcrushers (12 rp), then tricep stretch
back width - pullups (12 rp), 30 second static
back thickness - GoodMornings(straight set of 12), then back stretch


Monday - Day 4 (but with different day 2 exercises)
biceps - barbell curls (15 rp), 30 second static
forarms - cable wrist curls (straight set of 45), then bicep stretch
hams - lying leg curl (15 rp), 30 second static, then ham stretch
calves - seated calf raises (straight set of 12 - explode up, take 5 seconds to come back down, then sink into stretch for 15 seconds, explode back up) ***no stretch afterwards***
quads - front squats (deep breath set of 20), then quad stretch


Wednesday - Day 5 (but with even different day 1 exercises)
chest - Dumbell flies (12 rp), 30 second static, then chest stretch
shoulders - Dumbell press (12 rp), 30 second static, then shoulder stretch
triceps - Cable Pushdowns (12 rp), then tricep stretch
back width - Lat Pulldowns (12 rp), 30 second static
back thickness - Dumbell Rows (straight set of 12), then back stretch


Friday - Day 6 (but with even different day 2 exercises)
biceps - Dumbell Curls (15 rp), 30 second static
forarms - Wrist Curls (straight set of 45), then bicep stretch
hams - lying leg curl (15 rp), 30 second static, then ham stretch
calves - seated calf raises (straight set of 12 - explode up, take 5 seconds to come back down, then sink into stretch for 15 seconds, explode back up) ***no stretch afterwards***
quads - Leg Press (deep breath set of 20), then quad stretch


Repeat following monday.

[Egill]

back width - chinups (12 rp), 30 second static

chinups are not that easy to RP, I would probably use something else.

forarms - standing behind the back curls (straight set of 45), then bicep stretch

not sure about that one,.... I use hammer curls, pinwheel curls and reverse one arm cable curls.

shoulders - side raises (12 rp), 30 second static, then shoulder stretch

compound exercises are preferred although side raises can work fine for some.

back width - pullups (12 rp), 30 second static

not that easy to RP those, I'd rather do rack chins to front (or to back of head), or some kind of a pulldown.

chest - Dumbell flies (12 rp), 30 second static, then chest stretch

again, compound exercises are preferred.

forarms - Wrist Curls (straight set of 45), then bicep stretch

I would rather use the forearm exercises mentioned above.

hams - lying leg curl (15 rp), 30 second static, then ham stretch

This is the second time I see lying leg curls,... do you have seated leg curls to use instead of this one or you can also do stiff-leg deadlift or sumo ham presses.

triceps - Cable Pushdowns (12 rp), then tricep stretch

I'd rather use reverse grip bench (compound).

quads - front squats (deep breath set of 20), then quad stretch

I bit hard exercise (can be hard to breathe), I would rather use other leg machine here, hack squat or leg press.

back thickness - GoodMornings(straight set of 12), then back stretch

I would rather use something else like t-bar rows, smythe rows.

back thickness - Dumbell Rows (straight set of 12), then back stretch

same as above.

[IronMind]

where you say i need compound exercises what would you replace them with??

[Egill]

where you say i need compound exercises what would you replace them with??

with chest I would use something like smythe incline, smythe decline, some machine (most hammer strength machines are good).

for shoulder I would use something like, smythe press to front or back, some shoulder press machine.

[IronMind]

anyone else have a comment on my routine?

[In-Human]

Didn't like the title of your thread...

[USMuscle9403]

Neither did I

[IronMind]

why not? didnt mean to offend anyone, its the same as saying for all you DC Vets or whatever

[goliath23]

somebody correct me if im wrong but deads are heavy 6 to 8 set then even heavier 4 to 6 set.
and calves go before hams.
dumbell press is 15 to 30 rp.
oh and what everybody else said so far applies also

[FRKNHUGE]

what are pinwheel curls???????

[IronMind]

Uh i got the routine from DC just like that.....

[Massive G]

Didn't like the title of your thread...

HAHA....I like the title....you're SOOO sensitive Ted

[Egill]

somebody correct me if im wrong but deads are heavy 6 to 8 set then even heavier 4 to 6 set.
and calves go before hams.
dumbell press is 15 to 30 rp.
oh and what everybody else said so far applies also

deads is heawy 8 and heawier 4,..... and yes to the other questions.

[Egill]

what are pinwheel curls???????

here you go FRKNHUGE: pinwheel curls (use the search button, lol, it took me few seconds to find this)

[FRKNHUGE]

thank u my brutha
frk