Could someone check my DC routine. Point out to me to any mistakes you find. Thanks.

[davidpro]

DAY 1
CHEST: smythe incline 15 reps rest pause (RP) and 20 second static rep at end
SHOULDERS front smythe press 13RP
TRICEPS reverse grip bench 15-20 reps rest paused
Back width: rear pull downs to back of head 18RP (20 second static at end)
Back thickness: deadlifts straight set of 12-20 reps

REST 2 DAY

DAY 2
BICEPS: dumbbell curls rest paused for 20 reps
FOREARMS: hammer curls rest paused for 15
CALVES: standing calf raise set for 12 reps but with a 20 second negative phase
HAMSTRINGS: lying leg curl rest paused for 15-20 reps and then 20 second static at end
QUADS: hack squat straight set for 20 reps (after warming up)

REST 1 DAY

DAY 3
CHEST: flat dumbbells press 15 reps rest pause (RP) and 20 second static rep at end
SHOULDERS dumbbell shoulder press 13RP
TRICEPS barbell extensions bench 15-20 reps rest paused
Back width: hammer strength machine pull downs 18RP (20 second static at end)
Back thickness: cable row set of 12-20 reps

REST 1 DAY

DAY 4
BICEPS: standing barbell curl rest paused for 20 reps
FOREARMS: barbell reverse curl rest paused for 15
CALVES: donkey calf raise set for 12 reps but with a 20 second negative phase
HAMSTRINGS: stiff legged deadlifts rest paused for 15-20 reps and then 20 second static at end
QUADS: leg press for 20 reps

REST 1 DAY

DAY 5
CHEST: decline dumbbells 15 reps rest pause (RP) and 20 second static rep at end
SHOULDERS seated dumbbell press 13RP
TRICEPS overhead dumbbell extension 15-20 reps rest paused
Back width: wide grip chins 18RP (20 second static at end)
Back thickness: t-bar row machine/lying set of 12-20 reps

REST 1 DAY

DAY 6
BICEPS: Incline seated dumbbell curls rest paused for 20 reps
FOREARMS: wrist curl curls rest paused for 15
CALVES: seated calf extension set for 12 reps but with a 20 second negative phase
HAMSTRINGS: good-morning for 15-20 reps and then 20 second static at end
QUADS: sled machine hack squat for 20 reps (of course after warming up)


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[prophet]

overtraining.....you are working bicepts 2/3 days...NO GOOD. i admit my training split is odd but it works for me. here is how i train....

day 1 chest, shoulders, tris
day 2 off
day 3 off
day 4 back, bi's, forearms,
day 5 off
day 6 legs
day 7 off

i do cardio on some off days depending on how i feel

by the way this split works great for me

 

[davidpro]

prophet, yes i agree, many people too.

 

[bmit]

Yup that looks just like what DC what sayin. Good routine

 

[davidpro]

Need update on overlaps, and i will put 2 days in between, otherwise fine. But for now i decided to go with Iron Addict. Hiring him as a personal trainer.