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Check my routine + question

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  • Check my routine + question

    Hi all I have been lurking these boards on and off for a few months now and I've finally decided to get started with DC training. My exercise selection is below.

    CHEST (11-15 RP)
    Barbell Bench Press
    Incline Barbell Bench Press
    Hammer Strength Press

    SHOULDERS (11-15 RP)
    Barbell Overhead Press
    Dumbbell Press
    Shoulder Press Machine

    TRICEPS (15-20 RP)
    Overhead extension
    Close Grip Barbell Bench Press
    Close Grip Dumbbell Bench Press

    BACK WIDTH (11-15 RP)
    Lat Pulldown (overhand grip)
    Lat Pulldown (underhand grip)
    Hammer strength Pulldown

    BACK THICKNESS
    Deadlift (1x5 SS)
    Bent Over Row (1x10-12 SS)
    T-Bar Row (1x10-12 SS)

    BICEPS (15-20 RP)
    Barbell Curl
    Dumbbell Curl
    Cable Curl

    FOREARMS (1x10-15 SS)
    Barbell Reverse Curl
    Hammer Curl
    Pinwheel Curl

    CALVES (1x10-12 SS)
    Calf Raise on Leg Press
    Standing Calf Raise

    HAMSTRINGS (15-20 RP)
    Leg curl
    Romanian DL
    (Looking for a decent exercise to fill this slot)

    QUADS (1x4-8 SS + WM)
    Back Squats
    Leg Press
    Machine Hack Squat

    I have seen discussion about using pullovers to expand the ribcage on this forum. Where can I incorporate that into the workout(s)?




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