possible dc training routine?

[doc1988]

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

 

[Random181]

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...

 

[Frank Reynolds]

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..

 

[Random181]

Ye apologies I meant to upper body as well...

 

[doc1988]

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.

 

[youngandfree]

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.

 

[doc1988]

awesome, thanks.

 

[Mikey13]

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.

 

[GMG760]

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.