My DFHT plan.. any suggestions?

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    elcid2007's Avatar
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    My DFHT plan.. any suggestions?


    Here are my exercises, sets, and reps. This is basically the plan outlined from CORE magazine and I was really looking for suggestions from people who have actually tried this program before. I plan on 2 Loading Weeks and 1 Unloading Week. Anything I should change, add, or be aware of before starting this program?? Thanks


    Upper Body Workout 1

    Incline Barbell Bench - 4 sets x 10 reps
    Dbell Decline Press - 3 x 8-12
    Barbell Rows - 5 x 5
    Upright Rows - 3 x 8-12
    Lat Raises - 3 x 8-12
    JM Press - 3 x 10-12
    Standing bar curls - 3 x 6-9

    Upper Body Workout 2

    Flat Barbell Bench - 5 x 5
    Close Grip Incline Board Press - work up to 5RM
    Military Press - 5 x 5
    Dips - 3 x 6-9
    Pullups - 5 x failure
    Skullcrushers - 3 x 10-12
    Incline Bi Curls - 3 x 8-12


    Lower Body Workout 1

    Squats - 5 x 5 working up to 5RM
    Goodmornings - 3 x 5
    Pullthroughs - 4 x 10-12 ( 2 arched back, 2 rounded back)
    Leg presses - 3 x 6-9
    Weighted Situps - 5 x 10
    Standing calf Raises - 5 x 15-20


    Lower Body Workout 2

    Front Squats - 4 x 10
    Deadlifts - 3 x 5
    Pullthroughs - 4 x 10-12
    Ham Curls - 2 x 6-9
    Leg Extensions - 2 x 6-9
    Hyperextensions - 3 x 10-12
    Weighted Side Twists - 5 x 10
    Seated Calf Raises - 5 x 15-20

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    DR.D's Avatar
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    Interesting. You will have to fine toon some of those reps, but it's a solid routine to start on.

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