DW, Are the rep ranges you used for each muscle group(20-30 chest/ 15-20 shoulders/20-30 tri's) the preferred and most beneficial rep ranges for DC training or are they your preference?
Yes and No, kind of hard to answer. Some I use that are straight DC outline and others are because I am dieting with no supplements at all to help aid in recovery and this is a harsh routine so I'm not really taking it easy, but I am?
Here is the basic outline for the exercises RP=Rest Pauce set and SS=Straight Set (no just one set balls to the wall)......
CHEST AND SHOULDERS PRESSES
11-15 RP
BENCH PRESS (Flat bar pressing)
15-30 RP.
PULLDOWN MOVEMENTS
15-20 RP
BARBELL ROWS
12 SS
NO STATICS ON TRICEPS
CLOSE GRIP AND CGRGP
11-15 RP
SKULLS
15-30 RP
DIPS
15-20 RP
DB PRESSES
15-20 RP
BICEP BB AND DB CURLS
15-20 RP
PREACHER CURLS
11-15 RP
1 ARM REV CABLE AND HAMMER CURLS
12-20 SS
PINWHEEL CURLS
10-12 SS
HAMSTRINGS ON CURLING MOVEMENTS
20-30 RP
SUMO HAM PRESSES
12-20 SS
CALVES GET A STRAIGHT FOR 12,THEN ADD WEIGHT NEXT TIME
FOR QUADS WORK UP TO TWO STRAIGHT SETS,
ONE 4-8 AND ONE 20 REPPER (WIDOWMAKER)
REGULAR DEADLIFTS, TRAPBAR DEADLIFTS AND RACK DEADLIFTS
ARE DONE WITH TWO STRAIGHT SETS (AFTER WARMUPS)
ONE SET IS 6-8 AND THE SECOND SET IS 3-4
DON'T RP QUADS OR BACK THICKNESS MOVEMENTS
CABLE ROWS OR ONE-HAND DB ROWS ARE OK TO RP!!
STIFFLEGGED DEADLIFTS - SETS OF 6 + 10 LBS TO EACH SIDE
UNTIL WE REACH A SET WHERE WE CAN'T GET SIX REPS.
THE NEXT TIME THIS EX. COMES UP, START YOUR WORK SETS
ABOUT 40 POUNDS BELOW YOUR PREVIOUS BEST