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Here's what I chose:
Chest:
Bench press
Incline bench press
Incline dumbell presses 20-30 RP
Shoulders:
Smith machine behind the neck presses
Smith machine military presses
dumbell presses 20-30 RP
Triceps:
Narrow grip bench presses
French press 20-30 RP
Dips
Quads:
Squats
Leg Press
Hack squats
Hamstrings:
Stiff leg deadlifts
seated leg curls
leg curls
Calves:
Standing calf raises
seated calf raises
donkey calf raises
Back width:
Behind the neck lat pulldowns (wide grip)
lat pulldowns to the front (wide grip)
narrow grip lat pulldowns
Back thickness:
Deadlifts
T-Bar rows
dumbell rows
Biceps:
Standing barbell curls
seated preacher curls
alternating dumbell curls
Forearms:
hammer curls with dumbells
reverse cable curls
reverse bar curls
Here's how this is going to work:
Monday:
Chest, shoulders, triceps
first exercise from each muscle group
extreme stretching after each muscle is done
explosive positives and slow negatives (2-3 sec count)
tuesday:
quads, hams, calves
first exercise from each muscle group
same as above
wednesday: OFF
Thursday:
back width, back thickness, biceps, forearms
first exercise from each muscle group
same as above
Friday:
chest, shoulders, triceps
second exercise from each muscle group
same as above
Saturday and sunday: OFF
and so on and so forth....
working out 4 days a week.....
A few questions:
1- Can I add rope pulldowns before each triceps workout to warm up the elbows (just 2-3 sets) Sure bro. If this keeps your elbows healthy go for it.
2- how long should a workout ideally take under DC training? 45mins-1hour? The workouts took me around an hour, but I was doing the standard two way split.
3- when do you do abs? traps? I trained abs on my lower body day
4- is there room for some cardio? Depends on you body comp and goals. I would do some sort of cardio regardless. LISS works best for me
Doesn't look like I can add much to this for now. I do think SL had a good point about your lower back with DL, SLDL, and squats all in the same week. You will probably play around with the rotation to see what works for you.
Oh, you have 3 exercises picked out for each bodypart, which is good. Do you have 2 or 3 more in reserve for when you stall out on one or more of those?
I think you should be starting off with the 2 way split and not the 3 way. I know Dante would not recommend starting out with the 3 way. Trust me, if you're doing it right it WILL kick your ass. You will be glad you're only doing this 3 days a week.
Thanks iggy
I'm going to keep a journal and update it here on every workout
I'm officially bulking now...drinking a gallon of milk a day and eating like a mother fucker....I'm not even eating all that clean, I'm just trying to get as big and strong as I can right now
Will post up progress pictures in about 4-6 weeks on DC training
I will be following your log bro. I too had the same questions you did and plan on starting DC soon. So goodluck bro and keep us posted.
Doesn't look like I can add much to this for now. I do think SL had a good point about your lower back with DL, SLDL, and squats all in the same week. You will probably play around with the rotation to see what works for you.
Oh, you have 3 exercises picked out for each bodypart, which is good. Do you have 2 or 3 more in reserve for when you stall out on one or more of those?
I think you should be starting off with the 2 way split and not the 3 way. I know Dante would not recommend starting out with the 3 way. Trust me, if you're doing it right it WILL kick your ass. You will be glad you're only doing this 3 days a week.
Thanks bro. I'm starting DC today. I've already had 2 meals and it's only 8:42 am bwahahahaha
Hah!! I love getting up early. That means I can fit more meals in my day
DC will become more than a program. The food, the logbook, the constant drive of setting new PRs. It becomes an obsession.
You are at the level of development that this program was inteded for. I think you are going to really benefit from this. Didn't I try to talk you into doing this program a year or so ago? I can't wait until you blow the fuck up, so I can say "Told you so" lol
if this first blast falls apart don't give up. It might take you a few weeks to really figure this all out![]()