DC Approved Exercises

George & Nick · 07-02-2005, 04:22 PM

DC Approved Exercises

CHEST
incline smythe
decline smythe
hammer strength press
other good machine press
incline barbell
decline barbell
incline dumbbell press
flat dumbbell press
decline dumbbell press

SHOULDERS
smythe presses to front
smythe presses to back of head
hammer strength press
other good machine press
barbell press to front
barbell press to back of head
shoulder press

TRICEPS
close grip bench in smythe
reverse grip bench in smythe
skull crushers
dips (in upright position)

BACK WIDTH
rack chins to front
rack chins to back of head
reverse grip rack chins (close grip)
assisted pullups
hammer strength "pulldown" machines
other good "pulldown" machines
pull downs to front
pull downs to back of head

BACK THICKNESS
deadlift
rack deadlift
T-bar rows
smythe rows

BICEPS
barbell curls
alternate dumbbell curls
barbell preacher curls
hammer strength machine curls
other good machine curls
cable curls

FOREARMS
hammer curls (alternated)
pinwheel curls (alternated)
reverse grip one arm cable curls

CALVES
calves on a leg press
standing calf raises
calves in hack squat
seating calf raises
any calf machine with a good range of motion

HAMSTRINGS
seating leg curls
standing leg curls
lying leg curls
stiff leg deadlift
sumo presses

QUADS
squats
smythe squats
hack squat
leg press

TheBigMastodon · 01-29-2006, 01:10 AM

DC Approved Exercises

SS - Straight Set
RP - Rest Paused

CHEST
incline smythe 11-15 RP
decline smythe 11-15 RP
hammer strength press 11-15 RP
other good machine press 11-15 RP
incline barbell 11-15 RP
decline barbell 11-15 RP
incline dumbbell press 11-15 RP
flat dumbbell press 11-15 RP
decline dumbbell press 11-15 RP
flat barbell press 15-30 RP

SHOULDERS
smythe presses to front 11-15 RP
smythe presses to back of head 11-15 RP
hammer strength press 11-15 RP
other good machine press 11-15 RP
barbell press to front 11-15 RP
barbell press to back of head 11-15 RP
shoulder press 15-20 RP

TRICEPS
close grip bench in smythe 11-15 RP
reverse grip bench in smythe 11-15 RP
skull crushers 15-30 RP
dips (in upright position) 15-20 RP

*NO STATICS ON TRICEPS*

BACK WIDTH
rack chins to front 15-20 RP
rack chins to back of head 15-20 RP
reverse grip rack chins (close grip) 15-20 RP
assisted pullups 15-20 RP
hammer strength "pulldown" machines 11-20 RP
other good "pulldown" machines 11-20 RP
pull downs to front 11-20 RP
pull downs to back of head 11-20 RP

BACK THICKNESS
deadlift 6-8 SS, 3-4 SS or 10-12 SS, 6-8 SS
rack deadlift 6-8 SS, 3-4 SS or 10-12 SS, 6-8 SS
T-bar rows 12 SS
smythe rows 12 SS

BICEPS
barbell curls 15-20 RP
alternate dumbbell curls 15-20 RP
barbell preacher curls 11-15 RP
hammer strength machine curls 15-20 RP
other good machine curls 15-20 RP
cable curls 15-20 RP

FOREARMS
hammer curls (alternated) 12-20 SS
pinwheel curls (alternated) 10-12 SS
reverse grip one arm cable curls 12-20 SS

CALVES
calves on a leg press 12 SS
standing calf raises 12 SS
calves in hack squat 12 SS
seating calf raises 12 SS
any calf machine with a good range of motion 12 SS

HAMSTRINGS
seating leg curls 20-30 RP
standing leg curls 20-30 RP
lying leg curl 20-30 RP
stiff leg deadlift Sets of 6 SS, add 20 lbs each set until failure
sumo presses 12-20 SS

QUADS
squats 4-8 SS, 20 SS
smythe squats 4-8 SS, 20 SS
hack squat 4-8 SS, 20 SS
leg press 4-8 SS, 20 SS

barzel · 03-31-2006, 04:49 PM

Hi You write Dead Lift as a Back exercise, but isent it Gluteus Maximus you primarly train with Dead Lift. Ore am I´ thinking of the wrong exercise http://exrx.net/WeightExercises/Glut...BDeadlift.html best regards John

Jordan×core · 04-02-2006, 01:36 AM

What are the pinwheel curls?

dton · 04-02-2006, 03:33 AM

barzel: http://exrx.net/WeightExercises/Erec...BDeadlift.html :X?

barzel · 04-04-2006, 10:43 PM

yher i saw that one after i posted the replie thanks mate.
i tryed the exercise to day and wow i cane stil fell it in my
Rectus Abdominis.

barzel · 04-04-2006, 10:47 PM

pinwheel Curls are ilustrated her http://www.heavyweights.net/bb/users...ngirl72024.gif

**romanaz** · 06-29-2006, 10:08 PM

Sumo Presses are what? just a Sumo Deadlift?

**antihero** · 06-30-2006, 02:58 AM

Quote:

Originally Posted by romanaz

Sumo Presses are what? just a Sumo Deadlift?

on the leg press, put your heels way up at the top and press...ill see if i can find the thread explaining it really well....youll feel it if your doing it right.

barzel · 09-01-2006, 12:47 PM

**envythahustla** · 10-25-2006, 09:34 PM

I just read that Dante has never made a DC approved exercise list.

**romanaz** · 10-26-2006, 03:34 AM

he hasnt to my knowledge, but there are some exercises that make more sense to use for DC, such as the hammer strength incline press, as you can go to failure much easier then say incline BB or DB press. this allows you to do it alone.

**envythahustla** · 10-26-2006, 04:56 AM

Quote:

Originally Posted by romanaz

he hasnt to my knowledge, but there are some exercises that make more sense to use for DC, such as the hammer strength incline press, as you can go to failure much easier then say incline BB or DB press. this allows you to do it alone.

I agree with you romanaz. The main thing is picking exercises you can progress on but also be safe as well.

**romanaz** · 10-26-2006, 05:00 AM

thats why I ask for spotters as well. I do RP sets on bench and I always have a spotter just in case.

**envythahustla** · 10-26-2006, 05:02 AM

Quote:

Originally Posted by romanaz

thats why I ask for spotters as well. I do RP sets on bench and I always have a spotter just in case.

I workout by myself so I'll just the smith machine or hammer strength machines when I can. I'll have to update the DC Dungeon with some new information pretty soon.

**romanaz** · 10-26-2006, 05:17 AM

so do i, but i ask people for spots :-D plus people know that I'll toss 45's if you don't do what I ask.. and that I'm a good spotter as well

slickjer924 · 10-26-2006, 11:03 AM

the only thing that sucks about asking for a spot is that you get the occasional guy who will always wanna touch the wieght even when u have it 100%..sometimes its kinda like "thanks but no thanks"

navarone · 10-26-2006, 01:24 PM

but its always good to have a spotter, this way you can push to failure if need be.. However for say, bench, if your benching in a power rack, and the safty bars are set up, you can bench to failure without a spotter.. so its all personal pref!

**envythahustla** · 10-26-2006, 05:11 PM

Quote:

Originally Posted by navarone

but its always good to have a spotter, this way you can push to failure if need be.. However for say, bench, if your benching in a power rack, and the safty bars are set up, you can bench to failure without a spotter.. so its all personal pref!

Good point navarone. I normally use the smith machine for my exercises for safety reasons.

07-02-2005, 04:22 PM	#1
George & Nick Dark Falcon's Boy Toys Join Date: Jul 2005 Posts: 101 Recipes: 0 Rep Power: 8	DC Approved Exercises DC Approved Exercises CHEST incline smythe decline smythe hammer strength press other good machine press incline barbell decline barbell incline dumbbell press flat dumbbell press decline dumbbell press SHOULDERS smythe presses to front smythe presses to back of head hammer strength press other good machine press barbell press to front barbell press to back of head shoulder press TRICEPS close grip bench in smythe reverse grip bench in smythe skull crushers dips (in upright position) BACK WIDTH rack chins to front rack chins to back of head reverse grip rack chins (close grip) assisted pullups hammer strength "pulldown" machines other good "pulldown" machines pull downs to front pull downs to back of head BACK THICKNESS deadlift rack deadlift T-bar rows smythe rows BICEPS barbell curls alternate dumbbell curls barbell preacher curls hammer strength machine curls other good machine curls cable curls FOREARMS hammer curls (alternated) pinwheel curls (alternated) reverse grip one arm cable curls CALVES calves on a leg press standing calf raises calves in hack squat seating calf raises any calf machine with a good range of motion HAMSTRINGS seating leg curls standing leg curls lying leg curls stiff leg deadlift sumo presses QUADS squats smythe squats hack squat leg press __________________ Current trainees: Peaked_18

01-29-2006, 01:10 AM	#2
TheBigMastodon Pro Stature Join Date: Nov 2005 Location: Upstate, New York Posts: 201 Recipes: 0 Rep Power: 5	DC Approved Exercises SS - Straight Set RP - Rest Paused CHEST incline smythe 11-15 RP decline smythe 11-15 RP hammer strength press 11-15 RP other good machine press 11-15 RP incline barbell 11-15 RP decline barbell 11-15 RP incline dumbbell press 11-15 RP flat dumbbell press 11-15 RP decline dumbbell press 11-15 RP flat barbell press 15-30 RP SHOULDERS smythe presses to front 11-15 RP smythe presses to back of head 11-15 RP hammer strength press 11-15 RP other good machine press 11-15 RP barbell press to front 11-15 RP barbell press to back of head 11-15 RP shoulder press 15-20 RP TRICEPS close grip bench in smythe 11-15 RP reverse grip bench in smythe 11-15 RP skull crushers 15-30 RP dips (in upright position) 15-20 RP NO STATICS ON TRICEPS BACK WIDTH rack chins to front 15-20 RP rack chins to back of head 15-20 RP reverse grip rack chins (close grip) 15-20 RP assisted pullups 15-20 RP hammer strength "pulldown" machines 11-20 RP other good "pulldown" machines 11-20 RP pull downs to front 11-20 RP pull downs to back of head 11-20 RP BACK THICKNESS deadlift 6-8 SS, 3-4 SS or 10-12 SS, 6-8 SS rack deadlift 6-8 SS, 3-4 SS or 10-12 SS, 6-8 SS T-bar rows 12 SS smythe rows 12 SS BICEPS barbell curls 15-20 RP alternate dumbbell curls 15-20 RP barbell preacher curls 11-15 RP hammer strength machine curls 15-20 RP other good machine curls 15-20 RP cable curls 15-20 RP FOREARMS hammer curls (alternated) 12-20 SS pinwheel curls (alternated) 10-12 SS reverse grip one arm cable curls 12-20 SS CALVES calves on a leg press 12 SS standing calf raises 12 SS calves in hack squat 12 SS seating calf raises 12 SS any calf machine with a good range of motion 12 SS HAMSTRINGS seating leg curls 20-30 RP standing leg curls 20-30 RP lying leg curl 20-30 RP stiff leg deadlift Sets of 6 SS, add 20 lbs each set until failure sumo presses 12-20 SS QUADS squats 4-8 SS, 20 SS smythe squats 4-8 SS, 20 SS hack squat 4-8 SS, 20 SS leg press 4-8 SS, 20 SS __________________ TrueProtein.com Discount Code: TBM333 *Trainee Under TheBigMastodon* Check out my DoggCrapp Journal you pussy! http://ironmass.com/forums/showthread.php?t=4742

04-02-2006, 01:36 AM	#4
Jordan×core Pro Stature Join Date: Mar 2006 Posts: 849 Recipes: 0 Rep Power: 30	What are the pinwheel curls? __________________ How did I fail women studies? I love bitches. If there is no enemy there is no fight...if there is no fight there is no victor...if there is no victor there is no crown.....now we have a enemy we have a fight and we will win the crown. After my injury... Bench Press - 155 Squat - ? Deadlift - 285 Powerclean - 165

04-02-2006, 03:33 AM	#5
dton Pro Stature Join Date: Nov 2005 Posts: 222 Recipes: 0 Rep Power: 5	barzel: http://exrx.net/WeightExercises/Erec...BDeadlift.html :X? __________________

09-01-2006, 12:47 PM	#10
barzel Amateur Join Date: Mar 2006 Posts: 81 Recipes: 0 Rep Power: 3	hi.

03-31-2006, 04:49 PM	#3
barzel Amateur Join Date: Mar 2006 Posts: 81 Recipes: 0 Rep Power: 3	Hi You write Dead Lift as a Back exercise, but isent it Gluteus Maximus you primarly train with Dead Lift. Ore am I´ thinking of the wrong exercise http://exrx.net/WeightExercises/Glut...BDeadlift.html best regards John

04-04-2006, 10:43 PM	#6
barzel Amateur Join Date: Mar 2006 Posts: 81 Recipes: 0 Rep Power: 3	yher i saw that one after i posted the replie thanks mate. i tryed the exercise to day and wow i cane stil fell it in my Rectus Abdominis.

04-04-2006, 10:47 PM	#7
barzel Amateur Join Date: Mar 2006 Posts: 81 Recipes: 0 Rep Power: 3	pinwheel Curls are ilustrated her http://www.heavyweights.net/bb/users...ngirl72024.gif

10-25-2006, 09:34 PM	#11
envythahustla IronMass Sponsor Join Date: Sep 2006 Posts: 84 Recipes: 0 Rep Power: 10	I just read that Dante has never made a DC approved exercise list. __________________ SNS Board Rep Envythahustla@seriousnutritionsolutions.com www.seriousnutritionsolutions.com

10-26-2006, 11:03 AM	#17
slickjer924 New Member Join Date: Oct 2006 Location: New Jerz Posts: 14 Recipes: 0 Rep Power: 0	the only thing that sucks about asking for a spot is that you get the occasional guy who will always wanna touch the wieght even when u have it 100%..sometimes its kinda like "thanks but no thanks"

10-26-2006, 01:24 PM	#18
navarone Pro Stature Join Date: Aug 2006 Location: Ontario, Canada Posts: 931 Recipes: 0 Rep Power: 49	but its always good to have a spotter, this way you can push to failure if need be.. However for say, bench, if your benching in a power rack, and the safty bars are set up, you can bench to failure without a spotter.. so its all personal pref! __________________ Obsessed is a word the lazy use to describe the dedicated Stats: Weight: Between 200-205 depending on the day Bench: 265X5 atm. Squat: 360X5 atm.. Higest Ever 435 Deadlift: 420X3 Waist: 34 Arms: 17.5 cold . Pics Finally! http://www.ironmass.com/f16/nav-s-1-...ulk-12947.html