Hi Guys.
Just done my 2 way split programme, looking to make sure its good to go...
Done lots of reading...was gonna start DC a year ago but wasnt ready at all.
Lifts have improved and im now ready for Doggcrapp.
A1-
Incline Hammer Strength Press (11-20rp)
(Chest Stretch)
Smith Machine Shoulder Press (11-15rp)
(Shoulder Stretch)
Skullcrushers – (15-30rp)
(Tricep Stretch)
Graviton Pull Up – (20-30rp)
Rack Deadlifts (6-9ss) + (9-12ss)
(Back Stretch)
B1-
Barbell Curls (15-20rp)
Hammer Curls (11-20ss)
Calves on Leg Press – 12reps + 15s hold
Seated Leg Curls – (20-30rp)
Leg Press 6-10reps + 20rep widowmaker
A2 -
Decline Barbell Bench (11-20rp)
(Chest Stretch)
Hammer Strength Shoulder Press – (11-20rp)
(Shoulder Stretch)
Reverse Grip Bench Press ( 15-20rp)
(Tricep Stretch)
Hammer Strength Lat Pulldown – (15-20rp)
Pendlay Row – (6-10ss) + (9-15ss)
(Back Stretch)
B2 -
Cable Curls (15-20rp)
Reverse Grip One arm Curls (11-20ss)
Calves on Calf Machine – 12reps + 15s hold
SLDL (11-20ss)
Smith Machine Squat 6-10reps
Smith Machine Widowmaker 20reps
A3 -
Decline Dumbell Press (11-20rp)
(Chest Stretch)
Dumbell Shoulder Press (11-15rp)
(Shoulder Stretch)
Close Grip Bench Press (15-20rp)
(Tricep Stretch)
Wide Grip Pull Ups – (15-20rp)
Floor Deadlifts – (6-10ss) + (9-15ss)
(Back Stretch)
B3 -
Dumbell Bicep Curls – (15-20rp)
Reverse Barbell Curls –(11-20ss)
Calves on Leg Press Seated – 12reps + 15s hold
Seated Leg Curls – (20-30rp)
Squat 6-10reps
Leg Press 20rep widowmaker
That's the 3 workouts...will be training as advised monday,wed and friday.
Have just ordered the Jason Wojo DVD also.
Never ever tried to beat the log book etc before so hoping this will really get me to focus!!
Just done my 2 way split programme, looking to make sure its good to go...
Done lots of reading...was gonna start DC a year ago but wasnt ready at all.
Lifts have improved and im now ready for Doggcrapp.
A1-
Incline Hammer Strength Press (11-20rp)
(Chest Stretch)
Smith Machine Shoulder Press (11-15rp)
(Shoulder Stretch)
Skullcrushers – (15-30rp)
(Tricep Stretch)
Graviton Pull Up – (20-30rp)
Rack Deadlifts (6-9ss) + (9-12ss)
(Back Stretch)
B1-
Barbell Curls (15-20rp)
Hammer Curls (11-20ss)
Calves on Leg Press – 12reps + 15s hold
Seated Leg Curls – (20-30rp)
Leg Press 6-10reps + 20rep widowmaker
A2 -
Decline Barbell Bench (11-20rp)
(Chest Stretch)
Hammer Strength Shoulder Press – (11-20rp)
(Shoulder Stretch)
Reverse Grip Bench Press ( 15-20rp)
(Tricep Stretch)
Hammer Strength Lat Pulldown – (15-20rp)
Pendlay Row – (6-10ss) + (9-15ss)
(Back Stretch)
B2 -
Cable Curls (15-20rp)
Reverse Grip One arm Curls (11-20ss)
Calves on Calf Machine – 12reps + 15s hold
SLDL (11-20ss)
Smith Machine Squat 6-10reps
Smith Machine Widowmaker 20reps
A3 -
Decline Dumbell Press (11-20rp)
(Chest Stretch)
Dumbell Shoulder Press (11-15rp)
(Shoulder Stretch)
Close Grip Bench Press (15-20rp)
(Tricep Stretch)
Wide Grip Pull Ups – (15-20rp)
Floor Deadlifts – (6-10ss) + (9-15ss)
(Back Stretch)
B3 -
Dumbell Bicep Curls – (15-20rp)
Reverse Barbell Curls –(11-20ss)
Calves on Leg Press Seated – 12reps + 15s hold
Seated Leg Curls – (20-30rp)
Squat 6-10reps
Leg Press 20rep widowmaker
That's the 3 workouts...will be training as advised monday,wed and friday.
Have just ordered the Jason Wojo DVD also.
Never ever tried to beat the log book etc before so hoping this will really get me to focus!!
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