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I decided to order AP/DCP and have some cissus rx I'm going to throw in. Based on the great results I've heard about and USP's great rep, I am looking forward to this. I am going to be doing DC training. I've just gotten back into the scheme of things after a month and a half of no lifting. Right now, I am 6ft, 193 with visible outline of abs. I can't really say how much BF% I am because I don't have calipers.
Routine:
A1) monday=chest, shoulders, triceps, back width, back thickness
Chest: Incline 15-20 RP
Shoulders: Mili Press: 11-20 RP
Triceps: Weighted Dips: 15-30 RP
Back Width: Pullups: 15-20 RP
Back Thickness: Barbell Rows: 1 x 9-10 1 x 6-8
B1) wednesday=biceps, forearms, calves, hamstrings, quads
Biceps: Incline Dumbbell Curls: 15-20 RP
Forearms: Reverse Curls: 1 x 12-18
Calves: Straight-Leg Hammer: 12 DC reps, 10 sec. stretch between reps
Hamstrings: Lying Curls: 20-30 RP
Quads: A2G Back Squats: 1 x 4-8; 1 x 20
A2) friday-repeat of mondays bodyparts
Chest: 15deg inc db bench: 15-20 RP
Shoulders: Seated Dumbbell Press: 15-20 RP
Triceps: Skullcrushers: 20-30 RP
Back Width: Rev. Grip Pulldowns: 15-20 RP
Back Thickness: Deadlifts: 1 x 6-8; 1 x 3-4
B2) monday-repeat of wenesdays bodyparts
Biceps: Barbell Curls: 15-20 RP
Forearms: Hammer Curls: 1 x 12-18
Calves: Donkey Calves: 12 DC reps, 10 sec. stretch between reps
Hamstrings: Seated Leg Curls: 20-25 RP
Quads: A2G Front Squats: 1 x 5-8; 1 x 20
A3)
Chest: Incline smythe press: 15-20 RP
Shoulders: Behind the Neck Smythe Press: 15-20 RP
Triceps: Rev. Grip Bench: 11-15 RP
Back Width: Rack Chins: 15-20 RP
Back Thickness: Rack Deadlifts: 1 x 6-8, 1 x 3-4
B3)
Biceps: Wide Cable Curls: 15-30 RP
Forearms: Pinwheel Curls: 1 x 12-18
Calves: Seated Calves: 12 DC reps, 10 sec. stretch between reps
Quads: Leg Press: 1 x 8-10; 1 x 20
Hamstrings: SLDL: Sets x 6, adding 10 pds. until can’t do anymore without rest.
Routine:
A1) monday=chest, shoulders, triceps, back width, back thickness
Chest: Incline 15-20 RP
Shoulders: Mili Press: 11-20 RP
Triceps: Weighted Dips: 15-30 RP
Back Width: Pullups: 15-20 RP
Back Thickness: Barbell Rows: 1 x 9-10 1 x 6-8
B1) wednesday=biceps, forearms, calves, hamstrings, quads
Biceps: Incline Dumbbell Curls: 15-20 RP
Forearms: Reverse Curls: 1 x 12-18
Calves: Straight-Leg Hammer: 12 DC reps, 10 sec. stretch between reps
Hamstrings: Lying Curls: 20-30 RP
Quads: A2G Back Squats: 1 x 4-8; 1 x 20
A2) friday-repeat of mondays bodyparts
Chest: 15deg inc db bench: 15-20 RP
Shoulders: Seated Dumbbell Press: 15-20 RP
Triceps: Skullcrushers: 20-30 RP
Back Width: Rev. Grip Pulldowns: 15-20 RP
Back Thickness: Deadlifts: 1 x 6-8; 1 x 3-4
B2) monday-repeat of wenesdays bodyparts
Biceps: Barbell Curls: 15-20 RP
Forearms: Hammer Curls: 1 x 12-18
Calves: Donkey Calves: 12 DC reps, 10 sec. stretch between reps
Hamstrings: Seated Leg Curls: 20-25 RP
Quads: A2G Front Squats: 1 x 5-8; 1 x 20
A3)
Chest: Incline smythe press: 15-20 RP
Shoulders: Behind the Neck Smythe Press: 15-20 RP
Triceps: Rev. Grip Bench: 11-15 RP
Back Width: Rack Chins: 15-20 RP
Back Thickness: Rack Deadlifts: 1 x 6-8, 1 x 3-4
B3)
Biceps: Wide Cable Curls: 15-30 RP
Forearms: Pinwheel Curls: 1 x 12-18
Calves: Seated Calves: 12 DC reps, 10 sec. stretch between reps
Quads: Leg Press: 1 x 8-10; 1 x 20
Hamstrings: SLDL: Sets x 6, adding 10 pds. until can’t do anymore without rest.
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