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Starting my DC journey

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  • Starting my DC journey

    Hello, I'm new here, new to DC Training. I'm 47 and decided to adopt what I think is a brilliant and exciting training philosophy. Tough, yes; intense, yes; but that's what you have to do to succeed - you've got to work hard.

    I've mentioned elsewhere that I'll be going for higher rep ranges, as Dante recommends for us older guys.

    Here's my template, and obviously as a DOGGCRAPP puppy, I'd appreciate any feedback.

    Thank you all,
    D-Ap

    1A
    Chest: Smith Incline 15-25 r.p.
    Shoulders: Hammer Strength Shoulder Press 15-25 r.p.
    Triceps: Seated Machine Tricep Press 15-25 r.p.
    Back width: Reverse Grip Pulldowns 15-25 r.p.
    Back thickness: Rack Deadlifts 10-6-4, then x10-12 with the 6-rep weight

    1B
    Biceps: Barbell Curls 20-30 r.p.
    Forearms: Hammer Curls x12-20
    Calves: Standing Calf Machine x10-12
    Hamstrings: Seated Leg Curl 20-30 r.p.
    Quads: Leg Press 4 sets to a heavy 6 reps, then 15-20 reps

    2A
    Chest: Hammer Strength Incline Bench Press 15-25 r.p.
    Shoulders: Dumbell Press 15-25 r.p.
    Triceps: Smith Machine Close Grip Press 15-25 r.p.
    Back width: Hammer Pulldowns 15-25 r.p.
    Back thickness: T-Bar Rows heavy 6 reps then x12 to fail

    2B
    Biceps: Cable curls to chin 20-30 r.p
    Forearms: Pinwheel curls x 12-20
    Calves: Seated Calf Machine x10-12
    Hamstrings: Lying Leg Curl 20-30 r.p.
    Quads: Squat 4 sets to a heavy 5 reps, then 10-12 rep finisher

    3A
    Chest: Seated Machine Bench Press 15-25 r.p.
    Shoulders: Smith BTN Press 15-25 r.p.
    Triceps: Dips 20-30r.p.
    Back width: Wide Grip Pulldowns 15-25 r.p.
    Back thickness: Kroc Rows 20-30 r.p.

    3B
    Biceps: Dumbell Curls 15-25 r.p.
    Forearms: EZ Bar Reverse Curls x12-20
    Calves: Toe Presses on Leg Press x10-12
    Hamstrings: SLDL x12-20
    Quads: Hack Squat Machine 4 sets to a heavy 5 reps, then 10-12 rep finisher
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