My DC Program...Take a look?

**haiz69** · 07-19-2007, 01:16 AM

Workout A-1

Incline Smith Press - 11-15 RP
Front Smith - 11-15 RP
Decline Close Grip Bench - 11-15 RP
Pullups - 15-20 RP
Deadlift - 6-8 SS, 3-4 SS

Workout B-1

EZ Bar Curls - 11-15 RP
Hammer Curls - 12-20 SS
Seated Calves - 12 SS
SLDL - Sets of 6 SS, add 10 lbs each set until failure
Hack Squat Machine - 4-8 SS + 20 rep Widowmaker

Workout A-2

Decline Smith Bench - 11-15 RP
Machine Press - 11-15 RP
Reverse Grip Smith Bench - 11-15 RP
Underhand Close Grip Pulldowns 11-20 RP
BB Rows - 12 SS

Workout B-2

Alt DB Curls - 15-20 RP
Reverse Grip Cable Curls - 12-20 SS
Leg Press Calves - 12 SS
Lying Leg Curls - 20-30 RP
Squats - 4-8 + 20 Rep WM

Workout C-1

Hammer Chest Press - 11-15 RP
DB Shoulder Press - 15-20 RP
SkullCrushers - 15-30 RP
PullDown Machine - 11-20 RP
T-Bar Rows 8-12 SS + 6-8 SS

Workout C-2

Machine Curls - 15-20 RP
Reverse Grip EZ Bar Curls - 12-20 SS
Standing Calf Raises - 12 SS
Seated Leg Curl - 20-30 RP
Leg Press 4-8 + 20 rep WM

Okay guys. I have great recovery and my sleep and nutrition are spot on. For that reason, I want to go with the Mon, Tues, Thurs, Friday Split.

Thoughts on all of this? Help is appreciated.

danman77220 · 07-19-2007, 02:29 AM

Looks pretty solid, I'm not a DC expert so I won't comment on your reps, etc. But I know a little about DC, and I would like to make a couple suggestions on your exercises.

1) Leg curls

I see that that 2 out of the 3 ham movements you chose were these... Correct me if I'm wrong, but aren't your movements supposed to be primarily compound since you only do one movement per body part, per day? You're already doing SLDLs, and those are great, so I would throw leg curls out and substitute with any of these:

-Sumo SLDL
-Romanian deadlifts
-Good mornings
-High-stance leg press
-One-legged DB squats

2) Smith/machine exercises

Do you workout with a friend or have access to a spotter? If you do I'd switch all your Smith/machine movements to free movements. I think you would greatly benefit from it. If you work out alone the movements you chose would be safer though.

Good luck bro!

**haiz69** · 07-19-2007, 02:35 AM

Quote:

Originally Posted by danman77220

Looks pretty solid, I'm not a DC expert so I won't comment on your reps, etc. But I know a little about DC, and I would like to make a couple suggestions on your exercises.

1) Leg curls

I see that that 2 out of the 3 ham movements you chose were these... Correct me if I'm wrong, but aren't your movements supposed to be primarily compound since you only do one movement per body part, per day? You're already doing SLDLs, and those are great, so I would throw leg curls out and substitute with any of these:

-Sumo SLDL
-Romanian deadlifts
-Good mornings
-High-stance leg press
-One-legged DB squats

2) Smith/machine exercises

Do you workout with a friend or have access to a spotter? If you do I'd switch all your Smith/machine movements to free movements. I think you would greatly benefit from it. If you work out alone the movements you chose would be safer though.

Good luck bro!

Nice idea on the Ham's. I will switch one to High-Stance Leg Press for right now.

I would do RDL's too, but I don't want my lower back being taxed on all of my hammy exercises.

As for the Smith machine, I really do need to use it. I usually work out VERY Earyly or pretty late. I am almost always alone in the gym.

**romanaz** · 07-20-2007, 05:54 AM

Quote:

Originally Posted by haiz69

Nice idea on the Ham's. I will switch one to High-Stance Leg Press for right now.

I would do RDL's too, but I don't want my lower back being taxed on all of my hammy exercises.

As for the Smith machine, I really do need to use it. I usually work out VERY Earyly or pretty late. I am almost always alone in the gym.

use arack if you have to. Anything to avoid the Most dangerous piece of equipment aka the smith machine.

Your Hamstrings pretty much will only fire alone on a hamstring curls. Your going to have to use your back a bit for hamstring work. It will be fine. Uncomfortable? Maybe. You'll adapt.

Sumo Deadlifts take the back mostly out and also recruit the hips a lot.

Try them out.

Vario · 08-01-2007, 02:21 AM

Dante likes the smith machine a lot for reverse grip presses and close grip presses.

**haiz69** · 08-01-2007, 04:01 PM

Yeah - I noticed that. Makes doing this type of training easier without a partner.

07-19-2007, 01:16 AM	#1
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 25	My DC Program...Take a look? Workout A-1 Incline Smith Press - 11-15 RP Front Smith - 11-15 RP Decline Close Grip Bench - 11-15 RP Pullups - 15-20 RP Deadlift - 6-8 SS, 3-4 SS Workout B-1 EZ Bar Curls - 11-15 RP Hammer Curls - 12-20 SS Seated Calves - 12 SS SLDL - Sets of 6 SS, add 10 lbs each set until failure Hack Squat Machine - 4-8 SS + 20 rep Widowmaker Workout A-2 Decline Smith Bench - 11-15 RP Machine Press - 11-15 RP Reverse Grip Smith Bench - 11-15 RP Underhand Close Grip Pulldowns 11-20 RP BB Rows - 12 SS Workout B-2 Alt DB Curls - 15-20 RP Reverse Grip Cable Curls - 12-20 SS Leg Press Calves - 12 SS Lying Leg Curls - 20-30 RP Squats - 4-8 + 20 Rep WM Workout C-1 Hammer Chest Press - 11-15 RP DB Shoulder Press - 15-20 RP SkullCrushers - 15-30 RP PullDown Machine - 11-20 RP T-Bar Rows 8-12 SS + 6-8 SS Workout C-2 Machine Curls - 15-20 RP Reverse Grip EZ Bar Curls - 12-20 SS Standing Calf Raises - 12 SS Seated Leg Curl - 20-30 RP Leg Press 4-8 + 20 rep WM Okay guys. I have great recovery and my sleep and nutrition are spot on. For that reason, I want to go with the Mon, Tues, Thurs, Friday Split. Thoughts on all of this? Help is appreciated.

07-19-2007, 02:29 AM	#2
danman77220 Pro Stature Join Date: Apr 2006 Posts: 1,009 Recipes: 1 Rep Power: 50	Re: My DC Program...Take a look? Looks pretty solid, I'm not a DC expert so I won't comment on your reps, etc. But I know a little about DC, and I would like to make a couple suggestions on your exercises. 1) Leg curls I see that that 2 out of the 3 ham movements you chose were these... Correct me if I'm wrong, but aren't your movements supposed to be primarily compound since you only do one movement per body part, per day? You're already doing SLDLs, and those are great, so I would throw leg curls out and substitute with any of these: -Sumo SLDL -Romanian deadlifts -Good mornings -High-stance leg press -One-legged DB squats 2) Smith/machine exercises Do you workout with a friend or have access to a spotter? If you do I'd switch all your Smith/machine movements to free movements. I think you would greatly benefit from it. If you work out alone the movements you chose would be safer though. Good luck bro! __________________ Accomplishment tastes better than cheesecake. Stats(/goals): Age: 18 Weight: 193 BF%: 19%/8% Max Lifts B: 240 S: 315+ D: 305+ Goals for graduation B: 275 S: 365 D: 365 Pullups: BW+25x5 Status: Becoming a beast My Training Log

08-01-2007, 02:21 AM	#5
Vario Pro Stature Join Date: Mar 2006 Posts: 285 Recipes: 1 Rep Power: 12	Re: My DC Program...Take a look? Dante likes the smith machine a lot for reverse grip presses and close grip presses. __________________ 165-181 Class Current - (Season Goal) Bench: 235(275), Squat: 385+(405), Deadlift: 420(500), Standing Press: 165 (185)

08-01-2007, 04:01 PM	#6
haiz69 Iron Mass Sponsor Join Date: Nov 2006 Posts: 388 Recipes: 0 Rep Power: 25	Re: My DC Program...Take a look? Yeah - I noticed that. Makes doing this type of training easier without a partner. __________________ Supplements.net - Quality Supplements, Great Prices, Awesome Service

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