Critique my DC training protocall

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    Critique my DC training protocall


    hey all, Ive recently been looking into some new training programs and looked at DC training, just to say that I will not be doing DC training soon, this is just a plan for hopefully a few months away when I am 100% ready for such an advanced program. Here is the plan I had in mind:

    monday=chest, shoulders, triceps, back width, back thickness
    wednesday=biceps, forearms, calves, hamstrings, quads
    friday-repeat of mondays bodyparts
    monday-repeat of wenesdays bodyparts

    I am labelling the monday workout as 'M' and wednesdays as 'W' for eas of reading through my post . Now I know that you are suppost to rotate 3 exercises per body part every 3 workout. So I was thinking off setting up the 3 M and W workouts like this:

    M1:
    Chest: Incline bench press
    Shoulders: Upright row
    Triceps: Tricep pushdowns
    Back thickness: rack deads
    Back width: Wide grip assisted pull ups

    W1:
    Biceps: Dumbell preacher curls.
    Forearms: Wrist curls
    Calves: Standing calf raises
    Hamstrings: Good mornings
    Quads: DB Lunges

    M2:
    Chest: Flies
    Shoulders: Behind the neck press
    Triceps: Close grip bench
    Back thickness: DB rows
    Back width: Wide grip pull downs

    W2:
    Biceps: EZ bar preacher curls
    Forearms: Wrist curls
    Calves: Leg press calf raises
    Hamstrings: Lying leg curls
    Quads: Squats

    M3:
    Chest: Incline press with wide grip
    Shoulders: Lateral raises
    Triceps: DB skull crushers
    Back thickness: BB rows
    Back width: Rope face pull downs

    W3:
    Biceps: Arnold curl
    Forearms: Wrist curls
    Calves: Barbell seated calf raise
    Hamstring: Deadlift
    Quads: Leg presses

    Does this sound okay to everyone? incase anyone was wondering I am doing wrist curls for dumbells every session as my gym is kinda **** and I got no other options :P

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    Quote Originally Posted by Random181 View Post
    hey all, Ive recently been looking into some new training programs and looked at DC training, just to say that I will not be doing DC training soon, this is just a plan for hopefully a few months away when I am 100% ready for such an advanced program. Here is the plan I had in mind:

    monday=chest, shoulders, triceps, back width, back thickness
    wednesday=biceps, forearms, calves, hamstrings, quads
    friday-repeat of mondays bodyparts
    monday-repeat of wenesdays bodyparts

    I am labelling the monday workout as 'M' and wednesdays as 'W' for eas of reading through my post . Now I know that you are suppost to rotate 3 exercises per body part every 3 workout. So I was thinking off setting up the 3 M and W workouts like this:

    M1:
    Chest: Incline bench press
    Shoulders: Upright row
    Triceps: Tricep pushdowns
    Back thickness: rack deads
    Back width: Wide grip assisted pull ups

    Upright rows are fine as long as you can continuously progress with them. If not, stick to some form of pressing. Width before thickness.


    W1:
    Biceps: Dumbell preacher curls.
    Forearms: Wrist curls
    Calves: Standing calf raises
    Hamstrings: Good mornings
    Quads: DB Lunges

    Go w/ leg presses or hack squats for quads here.

    M2:
    Chest: Flies
    Shoulders: Behind the neck press
    Triceps: Close grip bench
    Back thickness: DB rows
    Back width: Wide grip pull downs

    NO FLIES. This program is based on heavy, continuous progression. Pick a pressing exercise for chest. Width comes before thickness.

    W2:
    Biceps: EZ bar preacher curls
    Forearms: Wrist curls
    Calves: Leg press calf raises
    Hamstrings: Lying leg curls
    Quads: Squats

    Find something else for forarms besides wrist curls. You can do hammer curls, reverse curls, etc.

    M3:
    Chest: Incline press with wide grip
    Shoulders: Lateral raises
    Triceps: DB skull crushers
    Back thickness: BB rows
    Back width: Rope face pull downs

    Make sure your grip isn't to wide on the presses. You don't want to mess up your shoulders. Lateral raises are kinda like upright rows. Do you really think you are going to be able to keep adding weight and maintain form with those? I'm not sure what exercise your width movement is here. Is it us face pulls or what? Any video of them? Once again, width before thickness.

    W3:
    Biceps: Arnold curl
    Forearms: Wrist curls
    Calves: Barbell seated calf raise
    Hamstring: Deadlift
    Quads: Leg presses

    New forearm exercise. Are you doing regular deadlifts or SLDL's? If it's regular deads I would drop those in favor of sumo leg presses or something similar. Lunges would even work there. Regular deads are more back thickness then just hamstrings.


    Does this sound okay to everyone? incase anyone was wondering I am doing wrist curls for dumbells every session as my gym is kinda **** and I got no other options :P
    I'm in bold. Does your gym have cables?
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    go here and check your exercises
    http://dc-training.blogspot.com/2005...es-for-dc.html

    if its not on the list, don't do it.
    Upright rows can be okay, but you have to keep your form.
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    All of this is excellent advice, stay away from too much isolation bull sh!t. For forearms, try zottman curls. Stay close to compounds all the way around. Good luck, Im running a variation on this program, something like a twenty rep squat routine.
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    Thanks for the advice all, I will make a second attempt at designing the program shortly
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    On your next attempt add in the rep ranges you are planning on doing these movements..
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    Contrary to what the blog states there is no "DC approved" exercise list.

    Pick movements with the greatest potential for progression in both weight and reps.

    I'll throw ya three forearm exercises here-

    DB Hammer Curl- 10-15ss
    Reverse EZ Bar Curl- 10-15ss
    DB Preacher Hammer Curl- 10-15ss
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    Quote Originally Posted by jtp217 View Post
    Contrary to what the blog states there is no "DC approved" exercise list.

    Pick movements with the greatest potential for progression in both weight and reps.

    I'll throw ya three forearm exercises here-

    DB Hammer Curl- 10-15ss
    Reverse EZ Bar Curl- 10-15ss
    DB Preacher Hammer Curl- 10-15ss
    Id do pinwheel curls rather then DB preacher hammer.. I dunno, for me these kill my bi's..lol
    I'd also do rev cable curls rather then the ez bar, but those are good too..
    [ame="http://www.youtube.com/watch?v=nf3k-EmaCGc"]YouTube - Picture 006.avi[/ame]
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    holy crap that guys forarms are massive! lol someday....
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    Okay guys heres my second attempt! please bear with me! I have left upright rows in, please do not be offended I am listening to everyones advice but i personally find them great for shoulder development.


    M1:
    Chest: Incline bench press
    Shoulders: Upright row
    Triceps: Tricep pushdowns
    Back width: Wide grip assisted pull ups
    Back thickness: rack deads

    W1:
    Biceps: Dumbell preacher curls.
    Forearms: Wrist curls
    Calves: Standing calf raises
    Hamstrings: Good mornings
    Quads: Hack squats

    M2:
    Chest: Flat hammer strength press
    Shoulders: Behind the neck press
    Triceps: Close grip bench
    Back width: Wide grip pull downs
    Back thickness: DB rows

    W2:
    Biceps: EZ bar preacher curls
    Forearms: reverse cable curls
    Calves: Leg press calf raises
    Hamstrings: Lying leg curls
    Quads: Squats

    M3:
    Chest: Incline press with wide grip
    Shoulders: Front smith press
    Triceps: DB skull crushers
    Back width: hammer strength pull downs
    Back thickness: BB rows

    W3:
    Biceps: Arnold curl
    Forearms: Reverse Ez Bar curls
    Calves: Barbell seated calf raise
    Hamstring: Lunges
    Quads: Leg presses

    Hows this look now?

    In reference to rep ranges, I am aware that the whole concept is continual progression and this is a concept I follow anyway, I was planning on getting up to 15 reps, using the rest pause system and adding 1.5kg when I can make 15 reps, does this sound reasonable?
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    Quote Originally Posted by Random181 View Post
    Okay guys heres my second attempt! please bear with me! I have left upright rows in, please do not be offended I am listening to everyones advice but i personally find them great for shoulder development.


    M1:
    Chest: Incline bench press
    Shoulders: Upright row
    Triceps: Tricep pushdowns
    Back width: Wide grip assisted pull ups
    Back thickness: rack deads

    W1:
    Biceps: Dumbell preacher curls.
    Forearms: Wrist curls
    Calves: Standing calf raises
    Hamstrings: Good mornings
    Quads: Hack squats

    M2:
    Chest: Flat hammer strength press
    Shoulders: Behind the neck press
    Triceps: Close grip bench
    Back width: Wide grip pull downs
    Back thickness: DB rows

    W2:
    Biceps: EZ bar preacher curls
    Forearms: reverse cable curls
    Calves: Leg press calf raises
    Hamstrings: Lying leg curls
    Quads: Squats

    M3:
    Chest: Incline press with wide grip
    Shoulders: Front smith press
    Triceps: DB skull crushers
    Back width: hammer strength pull downs
    Back thickness: BB rows

    W3:
    Biceps: Arnold curl
    Forearms: Reverse Ez Bar curls
    Calves: Barbell seated calf raise
    Hamstring: Lunges
    Quads: Leg presses

    Hows this look now?

    In reference to rep ranges, I am aware that the whole concept is continual progression and this is a concept I follow anyway, I was planning on getting up to 15 reps, using the rest pause system and adding 1.5kg when I can make 15 reps, does this sound reasonable?
    Please add the rep ranges next to the movements.. Different things are generally done in different rep ranges. Additionally some things are rest paused, and some are straight setted. Without that, who knows if you truly understand how the program should be done?

    There is still some work to be done on exercise selection IMO.. The thing is like said there is no real "approved list" but there is better choices then others.

    Also be careful in your exercise placement.. For instance doing rack deads on a Monday, and good mornings on a wed, might lead to some lower back recovery issues. You may be better off adding in a different ham movement there.

    You realize you workout on fridays too right? Not just mon/wed?

    How long have you been training?
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    Yes I know I have to workout friday as well for DC, I was using 'M2' to represent my first fridays split due to the fact that friday is a repeat of mondays body parts , sorry for any confusion there, I apologie for earlier about the rep ranges ill add the rep ranges and go. Heres my third attempt, hopefully ill be third time lucky

    M1:
    Chest: Incline bench press, 11-15 reps (rest paused)
    Shoulders: Upright row, 11-20 reps (rest paused)
    Triceps: Tricep pushdowns 11-20 (rest paused)
    Back width: Wide grip assisted pull ups 11-20 (rest paused)
    Back thickness: rack deads 6-12 reps

    W1:
    Biceps: Dumbell preacher curls, 11-20 reps (rest paused)
    Forearms: Wrist curls, 10-20 reps
    Calves: Standing calf raises, 10-12 reps
    Hamstrings: Sumo presses, 15-25 reps
    Quads: Hack squats, 6-10 straight set, 20 rep widowmaker

    M2:
    Chest: Flat hammer strength press, 11-15 reps (rest paused)
    Shoulders: Behind the neck press, 11-20 reps (rest paused)
    Triceps: Close grip bench, 11-20 reps (rest paused)
    Back width: Wide grip pull downs 11-15 reps (rest paused)
    Back thickness: DB rows 11-15 reps (rest paused)

    W2:
    Biceps: EZ bar preacher curls, 11-20 reps (rest paused)
    Forearms: reverse cable curls, 10-20 reps
    Calves: Leg press calf raises, 10-12 reps
    Hamstrings: Lying leg curls, 15-30 reps (rest paused)
    Quads: Squats, 6-10 reps, 20 rep widowmaker

    M3:
    Chest: DB press, 11-15 reps (rest paused)
    Shoulders: Front smith press, 11-20 reps (rest paused)
    Triceps: DB skull crushers, 15-30 reps (rest paused)
    Back width: hammer strength pull downs, 11-15 reps (rest paused)
    Back thickness: BB rows, 6-12 reps

    W3:
    Biceps: Arnold curl 11-20 reps (rest paused)
    Forearms: Reverse Ez Bar curls 10-20 reps
    Calves: Barbell seated calf raise 10-12 reps
    Hamstring: Lunges 15-25 reps
    Quads: Leg presses 6-10 reps, 20 rep widowmaker

    Better now? Ive been training for about a year and just decided to get everything perfected especially diet, I am not planning to do DC now as I know I am not ready for it yet, this is just a plan for a few months time
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    This looks alot bettrer, for all intensive purposes. Some tweaking may be required as stated earlier, but on the whole, it looks good.
  

  
 

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