DC program, my pick...louden_swain - take a look

[MrRTTB]

After reading a few posts on the DC program I decided to give it a go now when I'm "on"....

My arms suck so maybe they for once will start growing.

louden_swain, please advice here, and others too..

NOTE: The Rest paused reps are just what I will try to get to, sometimes I will not reach 15 but maybe 12-13..(somthing like 8-5-2)

3 warmup sets before I go on to the RP set
I didn not pick RP for squats or deads as I respond very well on these ones if I go a little higher in reps, like 20..


I also thought I might try doing this EOD, and not mon, wedn, fri, but also sun, then tue, thu, sat, mon, wedn and so on..and If I then feel I'm too tired, lack of strength or whatever I will take a couple of days off.

Remember I bulk and will go pretty high on the cals, not too high but as I loose weight fast I rather go a little hight when doing this.

Monday
1. Incline Smith Presses (30 degrees) - 15rp
2. Smith Military press behind neck - 15rp
3. Weighted narrow paralell grip Dips - 15rp
4. Close Grip Pull-Downs - 15rp
5. Deads( 10reps, then 10reps, then 1 x 20reps not RP )

Wednesday
1. Seated Dumbell curls - 15rp
2. Hammercurls - 15rp
3. Standing calf Raises - 15rp
4. Lying Leg Curls - 15rp
5. Squats - (10reps, then 10reps, then 1 x 20reps not RP...)

Friday
1. Flat smith bench press - 15rp
2. Seated military press in front 15rp
3. DB French Presses - 15rp
4. Chins - 15rp
5. BB rows reverse grip 15rp

Sunday

1. standing BB curls 15rp
2. Reverse grip BB curls 15rp
3. Seated Toe Raises - 15rp
4. Stiff Leg Deadlifts - 15rp
5. Leg Presses - 15rp(4 sets warmup)

Wednesday
1. Incline Barbell Presses (30 degrees) - 15rp
2. Seated Barbell Presses behind neck - 15rp
3. seated sidelifts for shoulders 15rp
3. Scullcruchers- 15rp
4. reverse grip pulldowns 15rp
5. DB Rows - 15rp

Friday
1. DB curl 15rp
2. Hammercurls 15rp
3. Standing Toe Raises, toes in - 15rp
4. Lying Leg Curls - 15rp
5. Squats - 15rp

Once and a while I will do some for side dealts and back dealts, abs and trapz, more like when I feel for it.

 

[wildonsquats]

When doing DC, or for any leg workout, do the large compound movements first, unless u are just trying to pre-fatigue the muscle. So squats / leg press first, then follow up with the SLDL or leg curls, then the calf exercises.

 

[from zero]

Why the Smith?

 

[MrRTTB]

I use the smith machine because I always workout by myself. Simple as that. I like it and have been doing it with success for a long time, I can't run around in the gym and ask people to help me.

 

[muscledog95]

thats what a squat rack is for. I always squat by myself

 

[MrRTTB]

I do not squat in the smith, I only bench in the smith and do military presses behind neck, that's it

 

[muscledog95]

sorry bout that. My mistake. Howeve its the same iwth the bench. I bench alone. If i cant get it off my chest i just roll it down the safety pins on my squat rack.