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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[skaman607]

don't do anything on a smith machine, ant try freeweight squats instead of hack squats and leg presses

 

[davidpro]

skaman607, smith machine, leg presses and free weights is all in my routine, it's all for variety. Without variety my progress will stop.

 

[zackdarnell]

skaman607, smith machine, leg presses and free weights is all in my routine, it's all for variety. Without variety my progress will stop.

I agree that variety is good, but it would still be better to replace the hack squats with freeweight squats. You are still getting just as much variety. IMO, without squats, your progress will stop. Also, i agree that barbell incline would be much better than smith.

 

[davidpro]

Thanks, i will update it now.

 

[SithE19]

DC's routine is great, I am gonna start it shortly, I like the lower volume and going balls out on one set.