Hi,
have done 3 blasts in the past, wanted to see if I've missed anything new in DC land. Took some time away from DC fixed some injuries, got stronger, became a father, and became fatter...
Chest:
Flat DB Press 20-30 RP
Incline DB Press 20-30 RP
Incline BB 11-15 RP
Shoulders:
Military Press 11-15 RP
Push Press 11-15 RP
Smith High Incline press 11-15 RP
Triceps:
Smith Wide Revere Grip press 15-20 RP
Dip 15-20 RP
JM Floor Press 20-30 RP
Back Width:
Rack Chin 15-20 RP
Underhand pulldown 15-20 RP
Close neutral pulldown 15-20 RP
Back thickness:
Bent over row 2 x 9-12 SS
1 arm low row machine 2 x 9-12 SS
Corner row 2 x 9-12 SS
Bicep:
EZ curl 20-30 RP
DB Curl 20-30 RP
Cable Curl 20-30 RP
Forearm:
Hammer Curl 11-20 SS
Pinwheel Curl 11-20 SS
Reverse EZ Curl 11-20 SS
Calf:
Toe Press on leg press 10-12 SS
Calf machine 10-12 SS
Toe Press on hack press 10-12 SS
***five seconds of lowering down to a full stretch, a 10-15 second hold in the stretched position
Hamstring:
Romanian DL 10-15 SS
Unilateral back extension 15-20 RP
Sumo DL 10-15 SS
Quad:
Close Stance Leg Press 4-8 SS + 20 WM
Back Squat 4-8 SS + 20 WM
Bulgarian Split Squat 4-8 SS + hack squat machine WM
My immediate issues are:
1. Do I straight set or the extended set for the romanian deadlift?
2. Sumo DL for hammies, I did try sumo leg press last week but struggled a bit for it hitting my hammies. The platform is very high and I couldn't get my toes over the edge.
Thanks for any advice
have done 3 blasts in the past, wanted to see if I've missed anything new in DC land. Took some time away from DC fixed some injuries, got stronger, became a father, and became fatter...
Chest:
Flat DB Press 20-30 RP
Incline DB Press 20-30 RP
Incline BB 11-15 RP
Shoulders:
Military Press 11-15 RP
Push Press 11-15 RP
Smith High Incline press 11-15 RP
Triceps:
Smith Wide Revere Grip press 15-20 RP
Dip 15-20 RP
JM Floor Press 20-30 RP
Back Width:
Rack Chin 15-20 RP
Underhand pulldown 15-20 RP
Close neutral pulldown 15-20 RP
Back thickness:
Bent over row 2 x 9-12 SS
1 arm low row machine 2 x 9-12 SS
Corner row 2 x 9-12 SS
Bicep:
EZ curl 20-30 RP
DB Curl 20-30 RP
Cable Curl 20-30 RP
Forearm:
Hammer Curl 11-20 SS
Pinwheel Curl 11-20 SS
Reverse EZ Curl 11-20 SS
Calf:
Toe Press on leg press 10-12 SS
Calf machine 10-12 SS
Toe Press on hack press 10-12 SS
***five seconds of lowering down to a full stretch, a 10-15 second hold in the stretched position
Hamstring:
Romanian DL 10-15 SS
Unilateral back extension 15-20 RP
Sumo DL 10-15 SS
Quad:
Close Stance Leg Press 4-8 SS + 20 WM
Back Squat 4-8 SS + 20 WM
Bulgarian Split Squat 4-8 SS + hack squat machine WM
My immediate issues are:
1. Do I straight set or the extended set for the romanian deadlift?
2. Sumo DL for hammies, I did try sumo leg press last week but struggled a bit for it hitting my hammies. The platform is very high and I couldn't get my toes over the edge.
Thanks for any advice
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