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.
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.
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