DC training
Quick notes:
• Do one to three warm-up sets before every exercise. Don't skip warm-ups entirely, for any exercise.
• Every rep should consist of a controlled eccentric (lowering) and a rapid concentric (lifting).
• Rest as long as you need to between sets.
The following charts use three definitions specific to Doggcrapp:
RP — rest-pause
SS — straight sets
WM — Widowmaker
Remember that A workouts hit chest, shoulders, triceps, back width, and back thickness, in that order. B workouts train biceps, forearms, calves, hamstrings, and quads.
WEEK 1
Workout A1 (monday)
Exercise Sets Reps
Barbell incline bench press 1 11-15 RP
Dumbbell seated military press 1 15-30 RP
Dip 1 15-20 RP
Wide-grip lat pulldown 1 15-20 RP
Deadlift 2 5-8 or 9-12 SS
Workout B1 (wed)
Exercise Sets Reps
Barbell curl 1 20-30 RP
Hammer curl 1 11-20 SS
Standing calf raise 1 10-12 SS*
Glute-ham raise 1 15-20 RP
Leg press 2 4-8 SS +WM
* Explode to the top, perform a 5-second negative, and then stretch at the bottom for 15 seconds on every rep.
Workout A2 (fri)
Exercise Sets Reps
Dumbbell flat bench press 1 20-30 RP
Barbell seated military press 1 11-15 RP
Close-grip bench press 1 11-15 RP
Hammer Strength pulldown machine 1 15-20 RP
Barbell bent-over row 1 10-12 SS
WEEK 2
Workout B2 (monday)
Exercise Sets Reps
Preacher curl 1 20-30 RP
Barbell reverse curl 1 11-20 SS
Leg-press calf raise 1 10-12 SS
Lying leg curl 1 15-20 RP
Back squat 2 4-8 SS + WM
Workout A3 (Wednesday)
Exercise Sets Reps
Hammer Strength flat bench press 1 11-15 RP
Smith machine seated military press 1 11-15 RP
EZ-bar skull crusher 1 15-30 RP
Close-grip chin-up 1 15-20 RP
T-bar row 1 10-12 SS
Workout B3 (friday)
Exercise Sets Reps
Dumbbell curl 1 20-30 RP
Pinwheel curl 1 11-20 SS
Seated calf raise 1 10-12 SS
Machine hack squat 2 6-10 SS + WM
Barbell Romanian deadlift* 1 10-15 SS
http://dc-training.blog...rcises-for-dc.html - Link to suggested exercises
http://dc-training.blog.../extreme-stretching.html - Stretches to do after you hit each bodypart (im working on getting the pictures)
<message edited by Creation on Wednesday, September 30, 2009 7:55 AM>