OKay, feel free to ask any questions and will gladly answer and help…if you want.
NOTE: The weight recorded is that on one side of the bar, and do not include the bar. After watching Jason Wojo do this on the DC DVD I found it a much easier way to record the weight as I don’t have to spend time working out how much is on the bar. Also the are in Kilograms…NOT pounds!
A1:
PJR Pullover: 37.5 (1 DB) x 4
HS Lat Pulldown: 50 x 7
DB Shoulder Press: 32.5’s x 5
Rack Pull: 95 x 7
HS Flat Bench: 55 x 5
B1:
1 1/2 Back Squat: 42.5 x 4
EZ Curl: 17.5 x 3
Alt Pinwheel Curl: 24 x 9 (total reps)
HS Leg Curl: 27.5 x 6
A2:
1 1/2 Incline Revese Bench: 22.5 x 5
V Bar Pulldown: 14(machine setting) x 5
Behind Neck BB Press: 20 x 7
HS Row: 60 x 3
HS Incline Bench: 55 x 4
B2:
1 Leg HS Leg Press: 55 x 3
Incline DB Curl: 17.5 x 4
Hammer Grip Curl: 15 x 4
Parillo Stiff Leg Deadlift: 60 x 4
A3:
Decline Tricep Extension: 20 x 3
Rack Chins: +10 x 7
Machine Shoulder Press: 22.5 x 5
Close Grip T-Bar Row: 57.5 (total) x 5
DB Incline Bench: 37.5 x 5
A3:
HS V Squat: 75 x 4
Close Grip Preacher Curl: 12.5 x 6
Reverse Grip Curl: 15 x 4
Leg Curl: 17 (machine setting) x 5
ADDITIONAL PARTS OF WORKOUTS
Standing Machine Calf Raise: stack+30kg x 4
----DONE EVERY-TIME I GO TO THE GYM
Lateral Raise Machine: 17.5 x 4
----DONE AFTER EVERY “A” WORKOUT
Hanging Lat Stretch: +10kg x 90 sec
----DONE AFTER BACK EXERCISES WHEN PULL-UP BAR IS FREE
As you can see I’m very DC inspired. But I’m not advanced enough to do DC training so I’m doing whats worked for me at the moment…and at the moment it’s working very well.