Input on new routine please.

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    xtatic's Avatar
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    Input on new routine please.


    i decided to switch workouts and am trying out the DC training. i started yesterday and this was my first day.

    Day One

    chest/shoulders/tri's/back width/back thickness

    Chest: Flat Barbell Press: 6-10 Negative Phase
    Warm-up- 12 reps 95lbs
    Warm-up- 8 reps 115lbs
    Warm-up- 8 reps 135lbs
    All Out RP 14 reps Absolute Failure 185lbs
    Static Hold 30 sec.
    Stretching: Dumbbell Fly Stretch 40 sec. 35lbs dumbbells
    First 10 sec hold at lowest point
    The rest arch back slightly raising chest and hold

    Shoulders: Shoulder Press: 6-10 Negative Phase
    Warm-up- 12 reps 65lbs
    Warm-up- 8 reps 75lbs
    All Out RP- 11 Reps 105lbs
    Static Hold 20 sec.

    Triceps: Overhead EZ-Bar Extension: 6-10 sec. Negative phase
    Warm-up- 12 reps 40lbs
    Warm-up- 10 reps 40lbs
    All Out RP 15-20 reps Absolute Failure 70lbs


    Back Width: Rack Chins: wide as possible grip. 8 sec. Negative phase
    Warm-up- 10 reps. No weight
    All Out RP 15 reps Absolute Failure 35 plate


    Back Thickness: Rack Dead lifts: pull shoulders up & back at top. 6-10 Negative
    Warm-up- 12 reps 95lbs
    Warm-up- 12 reps 155lbs
    All Out 12 reps 205lbs
    Static Hold 25 sec.
    Stretching: Hang dumbbell from waist on wide chin-up bar and hold
    55lbs 41 sec.



    one question is i think my "warm-up" sets are too heavy for some exercises. i was going to failure on some. is that ok or should i be able to do those with ease?

    the negatives on every rep killed me but so far i like it. going for day two today.

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    xtatic's Avatar
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    no one has an opinion?

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