Thanks
I think I will incorporate a PJR Pullover for 1 of my tricep movements.
I can contract my lats and do focus on the stretch at the top of the movement. I think it’s jsut the fact that I didn’t really train them whenI first stared lifting and now I’m slowly trying to play catch up.
don’t know if it has been said already, but varying the grip on bb rows for thickness will hit the lats to a greater or lesser extent depending on what grip you take.
[quote]dropshot001 wrote:
don’t know if it has been said already, but varying the grip on bb rows for thickness will hit the lats to a greater or lesser extent depending on what grip you take. [/quote]
The “line of pull” will also make a difference (and is somewhat influenced by the grip). The further your elbows are away from your body, the more upper back and rear delts come into play. The closer your elbows stay to your sides, the more lats tend to get recruited.
bump
first DC workout tonight, i have mixed feelings…i’m going to ramble about it a little, if anyone wants to give advice, please feel free, if its too long and you want to just ignore, feel free!
definitely feel like i worked out, tri’s are feeling it, and theyre actually largely what i have mixed feelings on.
i did:
-incline press on the smith machine
-seated behind neck smith presses
-tricep machine!!*
-rack chins
-seated wide grip pulley rows
i think the inclines went well, i did 8,3,3, or 8,3,2…log book is in the car
seated behind neck’s went ok, i think regular military presses might be better for me, but time shall tell
triceps were a fail. ive had a problem with my left wrist/thumb for about 2 months now. might be time to get it fixed. went to the doc’s and he said tendonitis, but there my thumb pops in and out of i guess the socket, and lately the tendons or whatever running on the back of the thumb across the wrist are VERY tight in the morning, i guess while i sleep the thumb pops out of the socket and then the tendons lock it out of the socket. its very painful to pop it back in when it does that, so much so that the other morning i have to have my fiance pop it back in for me. anyway, big problem for close grip bench tonight.
so i set up to close grip, put 225 on the bench, i cant even lift it off. so i strip it to 185, do three reps and my triceps are pretty much dead. i didnt know how tri’s would react to skull crushers or something like that, so i resorted to some stupid tricep extension machine that has you pressing the handles forward off of a preacher style bench. my tri’s feel fried, so i guess it worked ok, but i dont think the movement is ideal. *need to find some better movements that allow me to move big weight, get a good contraction, but not hurt the wrist/thumb. honestly, i may just fuckin do some dips, i know they dont hurt.
rack chins went ok, felt them mostly higher in the lats, just under arm pits, not sure if that’s exactly right. also i crossed my legs as Dante says to take them out of the movement, but my feet were only 10-12" off the ground, i feel like they shouldve been higher because it was still hard to keep my legs out of it. i put a 25lb plate on my lap and did 10,5,5 so i need to up the weight next time.
back thickness i was thinking of doing rack deads/pin pulls, but the rack was in use. lately ive liked the seated pulley row, so i did that for a heavy 7,4,4. i know that is not “supposed” to be RP, but i believe i read Dante write that some things could be RP’d if lower back is not put in vulnerable position. for some i suppose seated rows could put the lower back in a vulnerable position, ive never felt that doing seated rows though, so i thought it was fine. however, i still dont think it was the best choice, or perhaps my grip was a little too wide, didnt feel it exactly where i wanted.
so, overall it was good, but i made some mistakes, but i think i noticed most of them in order to improve next time. any other mistakes other than what ive noted please let me know.
ok seriously, why does this thread not go up to the top of the page like the rest of them? somehow this thread will have a post within the hour, yet the ones above it will have not had a new post in days…WTF?
[quote]dez6485 wrote:
first DC workout tonight, i have mixed feelings…i’m going to ramble about it a little, if anyone wants to give advice, please feel free, if its too long and you want to just ignore, feel free!
definitely feel like i worked out, tri’s are feeling it, and theyre actually largely what i have mixed feelings on.
i did:
-incline press on the smith machine
-seated behind neck smith presses
-tricep machine!!*
-rack chins
-seated wide grip pulley rows
i think the inclines went well, i did 8,3,3, or 8,3,2…log book is in the car
seated behind neck’s went ok, i think regular military presses might be better for me, but time shall tell
triceps were a fail. ive had a problem with my left wrist/thumb for about 2 months now. might be time to get it fixed. went to the doc’s and he said tendonitis, but there my thumb pops in and out of i guess the socket, and lately the tendons or whatever running on the back of the thumb across the wrist are VERY tight in the morning, i guess while i sleep the thumb pops out of the socket and then the tendons lock it out of the socket. its very painful to pop it back in when it does that, so much so that the other morning i have to have my fiance pop it back in for me. anyway, big problem for close grip bench tonight.
so i set up to close grip, put 225 on the bench, i cant even lift it off. so i strip it to 185, do three reps and my triceps are pretty much dead. i didnt know how tri’s would react to skull crushers or something like that, so i resorted to some stupid tricep extension machine that has you pressing the handles forward off of a preacher style bench. my tri’s feel fried, so i guess it worked ok, but i dont think the movement is ideal. *need to find some better movements that allow me to move big weight, get a good contraction, but not hurt the wrist/thumb. honestly, i may just fuckin do some dips, i know they dont hurt.
rack chins went ok, felt them mostly higher in the lats, just under arm pits, not sure if that’s exactly right. also i crossed my legs as Dante says to take them out of the movement, but my feet were only 10-12" off the ground, i feel like they shouldve been higher because it was still hard to keep my legs out of it. i put a 25lb plate on my lap and did 10,5,5 so i need to up the weight next time.
back thickness i was thinking of doing rack deads/pin pulls, but the rack was in use. lately ive liked the seated pulley row, so i did that for a heavy 7,4,4. i know that is not “supposed” to be RP, but i believe i read Dante write that some things could be RP’d if lower back is not put in vulnerable position. for some i suppose seated rows could put the lower back in a vulnerable position, ive never felt that doing seated rows though, so i thought it was fine. however, i still dont think it was the best choice, or perhaps my grip was a little too wide, didnt feel it exactly where i wanted.
so, overall it was good, but i made some mistakes, but i think i noticed most of them in order to improve next time. any other mistakes other than what ive noted please let me know.[/quote]
You might find this sucks as far as feedback is concerned but from what I notice you dont seem to have all your exercises figured already
You should probably do that first instead of going by what you feel like doing that day or what machine you can use
Reason why is you dont wanna end up with something like
A1. Deadlift
A2. Backsquat
B1. Rack Deadlift
[quote]dez6485 wrote:
first DC workout tonight, i have mixed feelings…i’m going to ramble about it a little, if anyone wants to give advice, please feel free, if its too long and you want to just ignore, feel free!
definitely feel like i worked out, tri’s are feeling it, and theyre actually largely what i have mixed feelings on.
i did:
-incline press on the smith machine
-seated behind neck smith presses
-tricep machine!!*
-rack chins
-seated wide grip pulley rows
i think the inclines went well, i did 8,3,3, or 8,3,2…log book is in the car
seated behind neck’s went ok, i think regular military presses might be better for me, but time shall tell
triceps were a fail. ive had a problem with my left wrist/thumb for about 2 months now. might be time to get it fixed. went to the doc’s and he said tendonitis, but there my thumb pops in and out of i guess the socket, and lately the tendons or whatever running on the back of the thumb across the wrist are VERY tight in the morning, i guess while i sleep the thumb pops out of the socket and then the tendons lock it out of the socket. its very painful to pop it back in when it does that, so much so that the other morning i have to have my fiance pop it back in for me. anyway, big problem for close grip bench tonight.
so i set up to close grip, put 225 on the bench, i cant even lift it off. so i strip it to 185, do three reps and my triceps are pretty much dead. i didnt know how tri’s would react to skull crushers or something like that, so i resorted to some stupid tricep extension machine that has you pressing the handles forward off of a preacher style bench. my tri’s feel fried, so i guess it worked ok, but i dont think the movement is ideal. *need to find some better movements that allow me to move big weight, get a good contraction, but not hurt the wrist/thumb. honestly, i may just fuckin do some dips, i know they dont hurt.
rack chins went ok, felt them mostly higher in the lats, just under arm pits, not sure if that’s exactly right. also i crossed my legs as Dante says to take them out of the movement, but my feet were only 10-12" off the ground, i feel like they shouldve been higher because it was still hard to keep my legs out of it. i put a 25lb plate on my lap and did 10,5,5 so i need to up the weight next time.
back thickness i was thinking of doing rack deads/pin pulls, but the rack was in use. lately ive liked the seated pulley row, so i did that for a heavy 7,4,4. i know that is not “supposed” to be RP, but i believe i read Dante write that some things could be RP’d if lower back is not put in vulnerable position. for some i suppose seated rows could put the lower back in a vulnerable position, ive never felt that doing seated rows though, so i thought it was fine. however, i still dont think it was the best choice, or perhaps my grip was a little too wide, didnt feel it exactly where i wanted.
so, overall it was good, but i made some mistakes, but i think i noticed most of them in order to improve next time. any other mistakes other than what ive noted please let me know.[/quote]
Your mistakes/problems could easily have been avoided by just posting your exercise rotation and rep ranges on here for critique before starting your DC journey 
So I suggest you do that now… Makes it much easier for us to give you pointers, too.
Going into this unprepared will only yield mediocre results at best, injury at the worst.
[quote]Cephalic_Carnage wrote:
[quote]dez6485 wrote:
first DC workout tonight, i have mixed feelings…i’m going to ramble about it a little, if anyone wants to give advice, please feel free, if its too long and you want to just ignore, feel free!
definitely feel like i worked out, tri’s are feeling it, and theyre actually largely what i have mixed feelings on.
i did:
-incline press on the smith machine
-seated behind neck smith presses
-tricep machine!!*
-rack chins
-seated wide grip pulley rows
i think the inclines went well, i did 8,3,3, or 8,3,2…log book is in the car
seated behind neck’s went ok, i think regular military presses might be better for me, but time shall tell
triceps were a fail. ive had a problem with my left wrist/thumb for about 2 months now. might be time to get it fixed. went to the doc’s and he said tendonitis, but there my thumb pops in and out of i guess the socket, and lately the tendons or whatever running on the back of the thumb across the wrist are VERY tight in the morning, i guess while i sleep the thumb pops out of the socket and then the tendons lock it out of the socket. its very painful to pop it back in when it does that, so much so that the other morning i have to have my fiance pop it back in for me. anyway, big problem for close grip bench tonight.
so i set up to close grip, put 225 on the bench, i cant even lift it off. so i strip it to 185, do three reps and my triceps are pretty much dead. i didnt know how tri’s would react to skull crushers or something like that, so i resorted to some stupid tricep extension machine that has you pressing the handles forward off of a preacher style bench. my tri’s feel fried, so i guess it worked ok, but i dont think the movement is ideal. *need to find some better movements that allow me to move big weight, get a good contraction, but not hurt the wrist/thumb. honestly, i may just fuckin do some dips, i know they dont hurt.
rack chins went ok, felt them mostly higher in the lats, just under arm pits, not sure if that’s exactly right. also i crossed my legs as Dante says to take them out of the movement, but my feet were only 10-12" off the ground, i feel like they shouldve been higher because it was still hard to keep my legs out of it. i put a 25lb plate on my lap and did 10,5,5 so i need to up the weight next time.
back thickness i was thinking of doing rack deads/pin pulls, but the rack was in use. lately ive liked the seated pulley row, so i did that for a heavy 7,4,4. i know that is not “supposed” to be RP, but i believe i read Dante write that some things could be RP’d if lower back is not put in vulnerable position. for some i suppose seated rows could put the lower back in a vulnerable position, ive never felt that doing seated rows though, so i thought it was fine. however, i still dont think it was the best choice, or perhaps my grip was a little too wide, didnt feel it exactly where i wanted.
so, overall it was good, but i made some mistakes, but i think i noticed most of them in order to improve next time. any other mistakes other than what ive noted please let me know.[/quote]
Your mistakes/problems could easily have been avoided by just posting your exercise rotation and rep ranges on here for critique before starting your DC journey
So I suggest you do that now… Makes it much easier for us to give you pointers, too.
Going into this unprepared will only yield mediocre results at best, injury at the worst. [/quote]
Definitely! Post up what you THINK your rotation will be and then let everyone help you perfect it. After you finalize your exercise selection, spend the first 2 weeks (full rotation) playing with the exercises to determine weight, rep range, set up. etc. Once you get all that ironed out, start the blast.
I can tell you that the program works well, very well, if you follow it and stick to the program without bastardizing it. You will start to see and feel gains that you have not seen before on other traditional programs. I am no scientist and don’t much care as to what makes it work but I know that I have never been able to add weight and reps on any other program like I have been with this.
Be patient with it and after 4-5 weeks in you will take a step back, look at your log book and say “Holy Shit, the numbers just keep going up.”
things where form is not likely to break down with fatigue such as cable, seated or pulley rows can be safely rest paused for back thickness. other things such as deadlifts should not be for safety reasons
[quote]Sentoguy wrote:
[quote]dropshot001 wrote:
don’t know if it has been said already, but varying the grip on bb rows for thickness will hit the lats to a greater or lesser extent depending on what grip you take. [/quote]
The “line of pull” will also make a difference (and is somewhat influenced by the grip). The further your elbows are away from your body, the more upper back and rear delts come into play. The closer your elbows stay to your sides, the more lats tend to get recruited.[/quote]
Speaking of which, I have 2 back days, one with DB rows and 1 with rack chins and deadlifts. I’m taking out the deadlifts though and have been doing cable rows, but probably alternating with yates rows. Anyway, given the DB rows on the other day and rack chins right before them do you have any suggestions for the set up of the yates rows? I know typically they’re done supinated and close to the body but I’ve seen people do them pronated as well. How far do you typically lean over as well to best hit the back? From what I’ve seen some people are practically doing partial upright rows
[quote]dez6485 wrote:
ok seriously, why does this thread not go up to the top of the page like the rest of them? somehow this thread will have a post within the hour, yet the ones above it will have not had a new post in days…WTF?[/quote]
Don’t know, but you’re not the first one to notice this.
But hey, this is still one of the most constructive and positive threads on the forum and we haven’t allowed it to get bogged down by trolls or too derailed into off topic discussions. So we should just be happy that it’s still here and still a useful/beneficial thread.
[quote]Mateus wrote:
[quote]Cephalic_Carnage wrote:
[quote]dez6485 wrote:
first DC workout tonight, i have mixed feelings…i’m going to ramble about it a little, if anyone wants to give advice, please feel free, if its too long and you want to just ignore, feel free!
definitely feel like i worked out, tri’s are feeling it, and theyre actually largely what i have mixed feelings on.
i did:
-incline press on the smith machine
-seated behind neck smith presses
-tricep machine!!*
-rack chins
-seated wide grip pulley rows
i think the inclines went well, i did 8,3,3, or 8,3,2…log book is in the car
seated behind neck’s went ok, i think regular military presses might be better for me, but time shall tell
triceps were a fail. ive had a problem with my left wrist/thumb for about 2 months now. might be time to get it fixed. went to the doc’s and he said tendonitis, but there my thumb pops in and out of i guess the socket, and lately the tendons or whatever running on the back of the thumb across the wrist are VERY tight in the morning, i guess while i sleep the thumb pops out of the socket and then the tendons lock it out of the socket. its very painful to pop it back in when it does that, so much so that the other morning i have to have my fiance pop it back in for me. anyway, big problem for close grip bench tonight.
so i set up to close grip, put 225 on the bench, i cant even lift it off. so i strip it to 185, do three reps and my triceps are pretty much dead. i didnt know how tri’s would react to skull crushers or something like that, so i resorted to some stupid tricep extension machine that has you pressing the handles forward off of a preacher style bench. my tri’s feel fried, so i guess it worked ok, but i dont think the movement is ideal. *need to find some better movements that allow me to move big weight, get a good contraction, but not hurt the wrist/thumb. honestly, i may just fuckin do some dips, i know they dont hurt.
rack chins went ok, felt them mostly higher in the lats, just under arm pits, not sure if that’s exactly right. also i crossed my legs as Dante says to take them out of the movement, but my feet were only 10-12" off the ground, i feel like they shouldve been higher because it was still hard to keep my legs out of it. i put a 25lb plate on my lap and did 10,5,5 so i need to up the weight next time.
back thickness i was thinking of doing rack deads/pin pulls, but the rack was in use. lately ive liked the seated pulley row, so i did that for a heavy 7,4,4. i know that is not “supposed” to be RP, but i believe i read Dante write that some things could be RP’d if lower back is not put in vulnerable position. for some i suppose seated rows could put the lower back in a vulnerable position, ive never felt that doing seated rows though, so i thought it was fine. however, i still dont think it was the best choice, or perhaps my grip was a little too wide, didnt feel it exactly where i wanted.
so, overall it was good, but i made some mistakes, but i think i noticed most of them in order to improve next time. any other mistakes other than what ive noted please let me know.[/quote]
Your mistakes/problems could easily have been avoided by just posting your exercise rotation and rep ranges on here for critique before starting your DC journey
So I suggest you do that now… Makes it much easier for us to give you pointers, too.
Going into this unprepared will only yield mediocre results at best, injury at the worst. [/quote]
Definitely! Post up what you THINK your rotation will be and then let everyone help you perfect it. After you finalize your exercise selection, spend the first 2 weeks (full rotation) playing with the exercises to determine weight, rep range, set up. etc. Once you get all that ironed out, start the blast.
I can tell you that the program works well, very well, if you follow it and stick to the program without bastardizing it. You will start to see and feel gains that you have not seen before on other traditional programs. I am no scientist and don’t much care as to what makes it work but I know that I have never been able to add weight and reps on any other program like I have been with this.
Be patient with it and after 4-5 weeks in you will take a step back, look at your log book and say “Holy Shit, the numbers just keep going up.”
[/quote]
x3. Post up your proposed rotation and rep ranges and we’ll help you make any adjustments/tweaks that need to be made. Remember that you are/were supposed to pick the 3 best exercises FOR YOU for each body part. It sounds, from your post, like you really don’t know what those are.
Also, I’d strongly suggest that you to see a doctor about your thumb. We might be able to give you some exercises that won’t bother it too much, but it would be irresponsible of us to suggest that you to into an intensive strength/muscle building program like DC with an already existing injury/medical condition without being cleared to do so first.
Right now it might just be tendonitis or a nagging hinderance which gets in the way of you doing certain exercises, but if you keep pushing it, it might turn into something that will completely derail you from training for an extended period. You do NOT want that to happen.
[quote]pumped340 wrote:
[quote]Sentoguy wrote:
[quote]dropshot001 wrote:
don’t know if it has been said already, but varying the grip on bb rows for thickness will hit the lats to a greater or lesser extent depending on what grip you take. [/quote]
The “line of pull” will also make a difference (and is somewhat influenced by the grip). The further your elbows are away from your body, the more upper back and rear delts come into play. The closer your elbows stay to your sides, the more lats tend to get recruited.[/quote]
Speaking of which, I have 2 back days, one with DB rows and 1 with rack chins and deadlifts. I’m taking out the deadlifts though and have been doing cable rows, but probably alternating with yates rows. Anyway, given the DB rows on the other day and rack chins right before them do you have any suggestions for the set up of the yates rows? I know typically they’re done supinated and close to the body but I’ve seen people do them pronated as well. How far do you typically lean over as well to best hit the back? From what I’ve seen some people are practically doing partial upright rows [/quote]
What are you trying to hit with the Yates rows? Traps? Lats?
Yates did his rows with a relatively high angled torso and a supinated grip for much of his career, but tore his bicep doing them that way too close to a competition. He then switched to doing them pronated grip with a pause as he felt like this was safer on the biceps tendon(s).
Both ways will work. Supinated grips tends to recruit more lats in many cases, while pronated is more pure upper back.
You could also try doing them in a Smith machine (I posted a vid of Toney Freeman doing his own version in one of the DC threads, I’ll see if I can find it later and re-post it for you, or you could search for it on your own if you wanted), which will allow you to focus more on just contracting the muscles and not really have to worry about balance or line of pull as much. Freeman’s version was more specifically for the lower traps though.
About the wrist/thumb, I did go to the doctor about 2 months ago and he said it was tendonitis. I made sure to wear my wraps when pressing and moved forward without much issue in the weight room. For the past 4 weeks or so I have not touched a barbell as I felt I should concentrate on speed/agility for a police test. Prior to that I had just finished about a year of 5/3/1.
I’m hoping the wrist thing is perhaps because I haven’t pressed in about a month.
Anyway, I will definitely post up my exercise selections and such a little bit later tonight when I get home.
Your rack chin setup doesn’t sound correct if your feet were only a foot off the ground… your ass needs to stay below/parallel with your feet through the whole movement.
This is pretty close to perfect(trainee of SuperD’s)
Scott- yea i had my feet up on the seat of the fixed seat, so they were pretty low. next time i’ll use the back of an incline bench set to put my feet in right position. even though my feet were in the wrong position, DAMN i am sore today!
and, for all to see, here is my plan:
A1
Incline Smith Press (11-15 RP)
Seated BTN Smith Press (11-20 RP)
Tricep Extension machine (11-20 RP)
Front Rack Chins (11-20 RP)
Seated pulley rows (11-20 RP)
B1
Barbell Curls (11-20 RP)
Pinwheel Curls (10-20 SS)
Seated Calf Machine (10-12 SS)
Lying Leg Curls (15-30 RP)
Leg Press (6-10 SS, 20 WM)
A2
Hammer Strength seated press (11-15 RP)
Standing Military Press (11-20 RP)
Weighted Dips (11-20 RP)
Hammer Strength Hi Row (11-20 RP)
Rack Deads (9-12 SS, 6-9 SS)
B2
Preacher Curls (11-20 RP)
Hammer Curls (10-20 SS)
Leg Press Calf raises (10-20 SS)
Seated leg curl (15-30 RP)
High Bar Squats (6-10 SS, 20 WM)
A3
Decline Barbell Press (11-15 RP)
Seated Dumbbell Press (11-20 RP)
Skull Crushers (11-20 RP)
Front pulldowns (11-20 RP)
Dumbbell rows (9-12 SS, 6-9 SS)
B3
Dumbbell curls (11-20 RP)
E-Z Reverse Curl (10-20 SS)
Hack Squat Calves (10-20 SS)
Pull Thrus (15-30 SS)
Power Squat Machine (6-10 SS, 20 WM)
[quote]dez6485 wrote:
Scott- yea i had my feet up on the seat of the fixed seat, so they were pretty low. next time i’ll use the back of an incline bench set to put my feet in right position. even though my feet were in the wrong position, DAMN i am sore today!
and, for all to see, here is my plan:
A1
Incline Smith Press (11-15 RP)
Seated BTN Smith Press (11-20 RP)
Tricep Extension machine (11-20 RP)
Front Rack Chins (11-20 RP)
Seated pulley rows (11-20 RP)
[/quote]
All triceps extension exercises should be 15-30 RP for elbow health reasons. Also, although some back thickness exercises can be RP’d, I’d suggest starting out doing them SS’ed (either 1 straight set of 8-12, or 2 like you would do with DL variations, one really heavy like 4-8 and one back off of like 9-12+) first. Then, if you find that you can still progress and aren’t burning yourself out, and feel like your back thickness progress isn’t keeping up, I’d experiment with RP’ing them.
Calves are always 10-12 SS (done with the DC protocol).
DB pressing exercises are always done 15-30, if not 20-30 RP. And again, all triceps extension exercises are 15-30 RP for elbow health reasons.
Again, calves are always 10-12 SS. Also, I know that pull throughs aren’t nearly as lower back intensive as say RDL’s, but generally when doing some sort of hip dominant hamstring exercise (SLDL, RDL, good mornings, etc…) you actually switch the order of hams and quads (so hams wind up being last). I haven’t used a power squat machine all that much, so I’m not sure how intense it is on the lower back, but you might want to consider switching power squats to B1, and leg press to B3.
A1 I’d probably do the extension machine a little higher RP, either stay up in the 15-20 range or just go 20-30. 11 would probably be murder on the elbow
B1
Looks good
A2
Good
B2
Good, although think about going up a little on preachers as they can be rough on certain people with heavy 6-8s.
Calves are all 10-12SS like your first workout listed
A3
Bump the dumbbell press up to 20-30RP. You can do rows in that rep range or go higher “kroc” row style with whatever range you want.
B3
Dumbbells you’ll probably find need to be higher as well, 20-30 being best.
Calves are 10-12SS again.
Everything looks pretty good to me, just a few minor tweaks you might find work better for rep ranges.
I’ve decided that after wasting a lot of time in the gym it’s necessary to start making progress again. I’ve done DC in the past, for two blasts or so before giving it up for a power-lifting meet, but it’s time to come back to what gave me the most strength and size. When I first started I was 180 or so, and bulked to a somewhat chubby 210. Squats went from 365 for 3 to 500 for 1. I’m hoping to repeat this progress again, as my squat is now about 405 for 1 which is rather pathetic for a 21 year old.
After evaluating my physique I believe that my chest and biceps need the most improvement. I know it sounds cliche, but I’ve never been one to concentrate on beach muscles. The routine is made to emphasize both the chest as well as biceps, but I’m always open to advice and suggestions. Also, 45 minutes of fasted cardio will be done on all off days.
A1 -
Wide Grip Smythe Incline (12-18)
Overhead HS Press (15-25)
HS Dips (12-20)
Supinated HS Pulldowns (12-20)
T-Bar Rows (10-12 SS, 6-8 SS)
A2
Preacher Curls (machine)(15-25)
Wrist Up Curls (8-12 SS)
Leg Press DC Calf Raise (8-12 SS)
Hack Squats (6-8 SS, 10-12 SS, WM)
High Foot Leg Press (10-12 SS, 6-8 SS)
B1
Decline HS Press (12-20 RP)
High Incline Smythe Press (15-25)
Skull Crushers (20-30)
V bar Grip Pulldowns (12-20)
Rack Pulls (6-8 SS, 10-12 SS)
B2
Pinwheel Curls (10-15 SS)
EZ Reverse Grip Curls (10-15 SS)
Hack Squat DC Calves (8-12 SS)
Leg Press (6-8 SS, 10-12 SS, WM)
Hack Squat (Feet on the edges) (8-12 SS)
C1
Incline HS Press (12-18)
BTN Smythe Press (15-25)
Reverse Grip Bench (12-18)
Lat Pulldowns (12-20)
HS Rows (12-18)
C2
Drag Curls (12-18)
Hammer Curls (8-12 SS)
Smythe Machine Calf Raise (8-12 SS)
Squat (6-8 SS, 10-12 SS, WM)
Leg Curls (20-30)
The reasoning behind the higher reps for shoulders is due to having previously had surgery on one of them, and it tends to get aggravated with low reps.