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Dc plan of attack

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  • Dc plan of attack

    Hey guys,

    This is my second blast, and I would like some input on how it looks. I know I have a few exercises that are a bit high on the rep range but I just feel that they would work best this way.

    A little about me, I'm almost 24. I've been working out since I was 18 on and off and took it seriously around 21. Went down from 212 at around 20% BF, to 176 at my lowest then tried to come back up... Now I'm at around 225 and about 14% BF. I'm starting to lower my calorie intake since I want to get sub ten percent BF, and also my wife is almost ready to pop(it's hard to diet with a pregnant lady)

    Here it is:

    DAY 1
    INCLINE DB PRESS—15-20RP
    SHOULDER PRESS (SMYTHE) 15-20RP
    DB OVERHEAD EXT. (TRI’s) ---15-20RP.
    HS LAT PULLDOWN 15-20RP
    RACK DEADS 5-7/9-11SS

    DAY 2
    E-Z BAR CURL’s 15-20RP
    PINWHEELS 11-20SS
    LEG PRESS CALVES 8-10/15SEC NEG.
    LEG CURL (LAYING) 15-25RP
    LEG PRESS 8-10/20WM

    DAY 3
    HS WIDE GRIP CHEST PRESS 11-15RP
    DB LATERAL RAISES 15-20RP
    REVERSE PRESS (SMYTHE) 15-20RP
    UNDERHAND PULLDOWN 15-20RP
    SMYTHE ROWS 5-7/9-11SS


    DAY 4
    SEATED DB CURLS 15-20RP
    EZ OVERHAND CURLS 11-20SS
    SEATED CALF RAISES 8-10/15 SEC NEG.
    SUMO LEG PRESS 15-25RP
    SQUATS 6-10/ 20WM

    DAY 5
    SMYTHE PRESS INCLINE 11-15RP
    DB MILITARY PRESS 15-20RP
    CLOSE GRIP (SMYTHE) 11-15rp
    CLOSE GRIP LAT PULLDOWN 15-20RP
    T-BAR ROWS 5-7/9-11SS

    DAY 6
    DB PREACHERS 15-20RP
    HAMMERS 11-20SS
    STANDING CALF RAISES 8-10/15 SEC NEG.
    STIFFED DEADS 10-15SS
    NARROW STANCE SQUATS(SMYTHE) 6-10SS/20WM.

  • #2
    agreed..thanks...

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    • #3
      im no expert, but i know its not recommended generally to do lateral raises for shoulders as its a little bit harder to progress to heavy ass weights on

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      • #4
        I know it's not recommended but I feel they are great for my side delts. I'm sure I can progress on these at least for this one blast and get a lot from them, that's why I kept the rep range high.

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