[msucurt]

Ok. Basically, was doing DC training for a few months, but now that work has started back (i teach/coach), i wont be able to do DC training, based on the fact that i workout in our schools weightroom.

Stats:
age:34
ht: 5'11
wt: 188
exp: nearly 10yrs
bf: 12-15%

After doing alot of research and reading on certain type of splits, I came up with this one because...
(a) i like the way it is set up and gives ample time for resting .
(b) allows for arms and legs to have their own day.

Monday:
Arms/f-arms/shoulders

Wednesday:
Legs

Friday:
chest/back

Basically, just to figure out how many sets and reps per bodypart i wanna do. Im just debating on it if should do 1 exercise per bodypart for 3 sets or do 2 different exercises for 3 sets, etc...etc.


Any suggestions are greatly appreciated.

thanks

[pistonpump]

military press 5x5
side laterals 2x8-10
rear delt fly 2x8-10
shrug 2x8-10
bb curl 5x5
hammer curl 2x8-10

squat 5x5
leg press 3x8-10
sldl or leg curl 3x8-10
calves 5x15
abs 5x25

bench 5x5
incline 2x8-10
flyes 2x8-10
deads 5x5
lat pulldown 2x8-10
rows 2x8-10

this is similiar to what im doing now but i do a 4 day split and just a lil variation to that. I hope this helps. I like the 5x5 core excercise then 2x8-10 finishing excercises.

[msucurt]

thanks piston.....is this condusive to mass first and strength second? Why the 5x5 on certain exercises? I have read several times in terms of putting on mass reps in the range of 8-12 are more favorable, but i do like the idea of the 5x5.

Originally Posted by pistonpump

military press 5x5
side laterals 2x8-10
rear delt fly 2x8-10
shrug 2x8-10
bb curl 5x5
hammer curl 2x8-10

squat 5x5
leg press 3x8-10
sldl or leg curl 3x8-10
calves 5x15
abs 5x25

bench 5x5
incline 2x8-10
flyes 2x8-10
deads 5x5
lat pulldown 2x8-10
rows 2x8-10

this is similiar to what im doing now but i do a 4 day split and just a lil variation to that. I hope this helps. I like the 5x5 core excercise then 2x8-10 finishing excercises.

[pistonpump]

i like the 5x5 on the more staple excercises: squat, bench, deads, miltary, bb curl seems to add mass and strength. Ive been making gains every week. You would also need to put in a tri workout somewhere in there. cg bench or dips or pushdowns. You get a mix of strength and hypertropy with this imo. Im on my 3rd week with this now and I plan on using it till it gets old or gains slow.