Critique my DC training protocall

[Random181]

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

 

[jtp217]

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

I'm in bold. Does your gym have cables?

 

[jdev]

go here and check your exercises
http://dc-training.blogspot.com/2005/11/list-of-approved-exercises-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.

 

[dedlifter1]

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.

 

[Random181]

Thanks for the advice all, I will make a second attempt at designing the program shortly

 

[Frank Reynolds]

On your next attempt add in the rep ranges you are planning on doing these movements..

 

[jtp217]

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

 

[Frank Reynolds]

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]

 

[Trapstar]

holy crap that guys forarms are massive! lol someday....

 

[Random181]

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?

 

[Frank Reynolds]

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?

 

[Random181]

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:laugh:

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

 

[dedlifter1]

This looks alot bettrer, for all intensive purposes. Some tweaking may be required as stated earlier, but on the whole, it looks good.