Throwing myself into it

[austin109]

I have ran DC before but I was pretty ignorant. Wasnt disciplined, sacraficed form for weight, and generally pissed around but still saw good results. After a few years of maturing I know Im ready for a new blast.

First I know DC is intended to be slightly heavier but I have fairly small joints and heavy long term lifting screws up my wrists and left shoulder so I will keep it lighter and grow stronger within the range I can stick with safely.

A1
HS Bench Press 14-20
Bent Over Row SS 4-6 8-15
Rack Chin 25-30
Military Press 17-30
Lateral Raise 25-30
Close Grip Bench Press 16-20


B1
Squat SS 4-6 + 8-15
Widowmaker = Smith Squat
Lying Hamstring Curl 16-20
Hammer Curl 15-20
Wrist Curl 30-45
Standing Calf Raise 16-20 (on a smith to let me focus on weight + stretch)

A2
Incline Bench Press 17-25
Rack Deadlift SS 20 (I can pull a lotbut wrist cant take it in low ranges)
Weighted Chin 17-25
Upright Row 15-20
Face Pulls 20-30
Dips 20-30


B2
Leg Press 16-20
Widowmaker = Sissy Squat
RDL SS 4-6 8-15
Preacher Curl 25-30
Seated Calf Extension 16-20
Pin Wheel curl 15-20

A3
HS Incline Press 17-20
Seated DB Military 25-30
Bent Over Lateral Raise 30-40
HS Low Row 17-20
HS Pulldown 20-25
Cable Triceps Extension 30-35

B3
Hack Squat 25-35
Widowmaker = Hack Squat
Sumo Leg Press 17-25
BB Curl 20-30
Reverse Grip Curl 3x15

Does this look alright to everyone? Any suggestions? I might catch flack for the 2 shoulder movements but that is really just to bring up my medial and rear delts.

[austin109]

Other Stats

5'10

198lbs

~12% BF

6 years lifting

23 years old.

Will post pictures once I figure out why my new phone is deciding to delete everything.

Long term goal is 220 lbs at the same bodyfat percentage. Planning on a year long bulk up program to get me as large as possible.

[austin109]

Yes? No?

[Michael Travis]

Is the order written your intended exercise order? Also, this doesn't sound like a 2-way DC split which is another reason why I ask, as you have multiple moves for the same bodyparts per workout

[austin109]

Is the order written your intended exercise order? Also, this doesn't sound like a 2-way DC split which is another reason why I ask, as you have multiple moves for the same bodyparts per workout

This is the 2 way. The only variation is I have an extra shoulder movement to bring up my rear and medial delts based on some stuff Dante recommended if there is a badly lagging body part. Other than that it is the 2 way split.

[Michael Travis]

This is the 2 way. The only variation is I have an extra shoulder movement to bring up my rear and medial delts based on some stuff Dante recommended if there is a badly lagging body part. Other than that it is the 2 way split.

Exercise order is off in that case. Unless you are just listing the movements you are doing and not necessarily in that order.

[hyperintensity]

This is the order i'm familiar with. A1,A2,A3:Chest, Shoulders, Triceps, Back width, Back thickness. B1,B2,B3: Biceps, Forearms, Calves, Hamstrings, Quads.

[austin109]

I was just listing the exercises and not the order.