possible dc training routine?

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    doc1988's Avatar
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    possible dc training routine?


    I planned a dc workout, wondering if I could get some opinions on it. I'm only curious about traps not being in the workout, but I'm sure someone can answer that too.

    WO DAY 1
    Chest - bench press
    back width - weighted pull ups
    back thickness - t bar
    triceps - skullcrushers
    shoulders - military press
    *traps - upright row

    WO DAY 2
    hams - barbell lunges
    quads - squats
    calves - standing calve raise
    biceps - barbell curl
    forearms - wrist curls

    WO DAY 3
    chest - incline bench press
    back width - close grip pulldown
    back thickness - cable row
    triceps - weighted dips
    shoulders - power clean
    *traps - shoulder shrugs

    WO DAY 4
    hams - dumbell lunges
    quads - leg press
    calves - seated calve raise
    biceps - weighted chin up
    forearms - reverse barbell curl

    WO DAY 5
    chest - barbell pullover
    back width - closegrip pulldown
    back thickness - bent over barbell row
    triceps - close grip bench press
    shoulders - standing push press
    *traps - dumbell shrugs

    WO DAY 6
    hams - barbell lunge
    quads - deadlift
    calves - calve leg press
    biceps - preacher curl
    forearms - reverse preacher curl

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    Rep ranges? why are close grip pulldowns in twice? deadlifts are generally used as a back exercise, traps are not directly hit in DC, lower/upper body is in the wrong order....no offense but read up a lot more and then write out a new template...
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    Quote Originally Posted by Random181 View Post
    Rep ranges? why are close grip pulldowns in twice? deadlifts are generally used as a back exercise, traps are not directly hit in DC, lower body is in the wrong order....no offense but read up a lot more and then write out a new template...
    Upper body is in the wrong order also..
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    Ye apologies I meant to upper body as well...
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    Okay thanks a lot. I do need to read up a lot more, I was just wanting some help with it, but I'm getting there. Thanks a lot. I knwo the traps aren't hit directly, just wondering why but I know now. Once again thanks for the help.
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    If you are moving some weight with deadlifts, your traps will get hit plenty. The back thickness exercises will take care of it if you do them correctly and with enough intensity.
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    awesome, thanks.
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    Quote Originally Posted by imprezivr6 View Post
    Upper body is in the wrong order also..
    as is the Bi and Leg day....

    I would suggest reading up, if you have not done so as asked by the other members. Re-layout your workouts include the rep ranges and post again.
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    Go to Intense Muscle.com and go to the puppy pound section of the DC forum. Dante lays out all the exercises you need in one of the stickies.
    ...GMG760 Version 2.0 ... Back from the dead.
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