hi all, new routine

[syrup]

32 years old
'm 32 years old
83 kg x 1.76
training 10 years
my photo is in this gallery

what do you think?
I'm ginoid, and chest is my weak part.

I have a sporadically spotter

1
incline smith-hammer incline-hammer decline (ora smith decline) 18 rp (12+4+2)
militay press- shoulder press-smithy press 20-25 rp
frecnh press on the floor- smtith reverse grip dc-tate press 30 rp
rack chin-hammer lat pulldown (doryan stile)-pull down with strech 20 rp
reverse barbell rows- rack deads-deads 6/8 ss+15ss

2
barbell curl- dumbell curl-colse grip lat pulldown for biceps 30 rp
wrist curl- hammer curls-reverse cable curl 1 arm (dante stile) 25/30 rp
calf on the machine squat-calf leg press- seated calf 15 dc stile
dead stiff legged- panca iperext for hams- leg curl 30 rp (respond very well to high rip on the legs)
squat-leg press- inverse squat machine (becomes like a front squat)12 ss+30 wm


thank a lot at all

[mentalflex]

I think you didn't even read because the DC 2-way split has 3 different A days and 3 different B days.... I'm sitting this one out from here...

[syrup]

sorry, mentaflex, I don't understand. My english is very poor and I
find it hard to read so many things, if you could help me out I would be very grateful

[syrup]

rewrite:

a1)
smith incline 18/20 rp
military press 20/25 rp
french press on the floor 30 rp
rack chin 20 rp
reverse barbell row 6/8 ss+15 ss

b1)
barbell curl 30 rp
wrist curl with stretch dante stile 12 rp
calf 12 dc
leg curl 30 rp
sqaut 12 ss+30 wm

a2)
incline hammer chest press 18/20
shoulder press 20/25
smith reverse grip 30 rp
hammer pulldown 20 rp
rack deads 8 ss+15ss

b2)
curl bd 30 rp
hammer curlOr bb inverse grip (?) 25-30 rp
squat calf machine 12
stiff legged dead 25-30
leg press 12 ss 30 ss

a3)
decline hammer chest press or decline smith (?) 18/20 rp
smith press for shoulder 20/25 rp
tate press 30 rp
pulldowm (wild) 20 rp
dead 8+15

b3)
close grip pulldown for biceps on lat machine 25/30
reverse cable curl dante stile 25/30
seated calf 12 dc stile
iperext for hams 30 rp
squat machine 1x12+30 wm

[syrup]

up

[LG1]

C1,c2,c3???

[syrup]

hello LG1.
is right to do the routine as I wrote above?
or do I have to do a1, b1, a2, b2, a3, b3-repeat (or even insert the c1-c2-c3?)
Excuse me is that I read the articles but my english really sucks ...
thank you very much

[LG1]

hello LG1.
is right to do the routine as I wrote above?
or do I have to do a1, b1, a2, b2, a3, b3-repeat (or even insert the c1-c2-c3?)
Excuse me is that I read the articles but my english really sucks ...
thank you very much

READ THIS: http://www.intensemuscle.com/showthread.php?t=19724

[LG1]

hello LG1.
is right to do the routine as I wrote above?
or do I have to do a1, b1, a2, b2, a3, b3-repeat (or even insert the c1-c2-c3?)
Excuse me is that I read the articles but my english really sucks ...
thank you very much

C1,c2,c3 was my mistake! I would check the rep ranges you have in your program though.

[syrup]

LG thanks a lot! "
I deliberately turned a bit 'the number of repetitions, especially epr legs because I have always reacted well
sorry for my poor english and thanks for the help than others who feel too superior to reply

[LG1]

Run it like you have it set-up and then take it from there... good luck!

[syrup]

LG1 thank's a lot.
You are very very kind

[mentalflex]

Run it like you have it set-up and then take it from there... good luck!

I feel bad because you completely ignored some blatant issues... and told him to go ahead as it is... not good advice...

Syrup, since I feel LG's advice really led you in the wrong direction, I want to help a bit.... you need a range for your reps. you need to have a spread, not just 30rp for example.

A range of 18-20 rp is not really enough to make progress through a rep range, give yourself at least a 5 rep spread.

SLDLs never come before quads...

Use a variety of rep ranges for each body part

Consider your exercise selection and how productive it will be in the long run...are you placing too much stress on your lower back? I can several instances where you you might experience some issues due to lower back stress.

Why do you have some quad exercises listed with 2 straight sets instead of widowmakers?

You could probably benefit by using a DB exercise in your chest movements.

Military press and smith shoulder press are very similar... is "shoulder press" DB shoulder press? What about a behind the neck smith press? What about an upright row?


These are things for you to think about... No one will design your program for you. If you want personalized coaching, honomunculus is your go to man for DC...

[LG1]

MF, thx for that, it worked out for the best in the end.

[martin_h]

It worked out becuase Mental gave constructive advice rather than just go do it.
That was an ignorant reply, I expect better from a long serving member.

I missed this thread. It is a shame that some non English speaking countries miss out on DC due to language barriers

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