DC routines

DAY 1
CHEST: barbell incline 15 reps rest pause (RP) and 20 second static rep at end
SHOULDERS front smythe press 13RP
TRICEPS reverse grip bench 15-20 reps rest paused
Back width: rear pull downs to back of head 18RP (20 second static at end)
Back thickness: deadlifts straight set of 12-20 reps

REST 2 DAY

DAY 2
BICEPS: dumbbell curls rest paused for 20 reps
FOREARMS: hammer curls rest paused for 15
CALVES: standing calf raise set for 12 reps but with a 20 second negative phase
HAMSTRINGS: lying leg curl rest paused for 15-20 reps and then 20 second static at end
QUADS: hack squat straight set for 20 reps (after warming up)

REST 1 DAY

DAY 3
CHEST: flat dumbbells press 15 reps rest pause (RP) and 20 second static rep at end
SHOULDERS dumbbell shoulder press 13RP
TRICEPS barbell extensions bench 15-20 reps rest paused
Back width: hammer strength machine pull downs 18RP (20 second static at end)
Back thickness: cable row set of 12-20 reps

REST 1 DAY

DAY 4
BICEPS: standing barbell curl rest paused for 20 reps
FOREARMS: barbell reverse curl rest paused for 15
CALVES: donkey calf raise set for 12 reps but with a 20 second negative phase
HAMSTRINGS: stiff legged deadlifts rest paused for 15-20 reps and then 20 second static at end
QUADS: leg press for 20 reps

REST 1 DAY

DAY 5
CHEST: decline dumbbells 15 reps rest pause (RP) and 20 second static rep at end
SHOULDERS seated dumbbell press 13RP
TRICEPS overhead dumbbell extension 15-20 reps rest paused
Back width: wide grip chins 18RP (20 second static at end)
Back thickness: t-bar row machine/lying set of 12-20 reps

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REPS PER
EXERCISE WORKING SET
"A" WORKOUTS

CHEST
1 Incline Smith machine presses 11-15 rest-pause
3 Smith Flat-bench presses 15-30 rest-pause
5 Hammer Strength chest presses 11-15 rest-pause

SHOULDERS
1 Smith Machine shoulder presses 11-20 rest-pause
3 Dumbbell presses 15-20 rest-pause
5 Medium-grip upright rows 15-20 rest-pause

TRICEPS
1 Reverse-grip bench presses 11-20 rest-pause
3 Pushdowns 15-30 rest-pause
5 Machine dips 11-20 rest-pause

BACK (WIDTH)
1 Rack Chins 11-15 rest-pause
3 Front wide-grip pulldowns 11-15 rest-pause
5 Close-grip pulldowns 11-15 rest-pause

BACK (THICKNESS)
1 Deadlifts 6-9 + 9-12
3 Rack deadlifts 6-9 + 9-12;
5 Barbell Rows 10-12

"B" WORKOUTS

BICEPS
2 Barbell drag curls 11-20 rest-pause
4 Seated curls 15-20 rest-pause
6 Machine curls 11-20 rest-pause

FOREARMS
2 Pinwheel curls 1-12 1x12 SS with straps
4 Hammer curls 10-20
6 Cable reverse curls 10-20

CALVES*
2 Machine donkey calf raises 10-12
4 Seated calf raises 10-12
6 Leg Press calf raises 10-12

HAMSTRINGS
2 Stiff leg deadlifts 10-15
4 Lying leg curls 10-15 rest-pause
6 Seated leg curls 15-30 rest-pause

QUADRICEPS
2 Squats 8-10 + 20
4 Hack squats 8-10 + 20
6 Leg presses 8-10 + 20

ABS*
Hanging Leg Raises 4 x 15
Cable Crunches 4 x 20-30

* All calf exercises are done with an enhanced negative portion of the
rep. Each rep consists of five seconds of lowering down to a full
stretch, a 10- to 15-second hold in the stretched position, then rising
onto the toes.

*ABS in the morning on workout days followed by 20min cardio on a mountain bike

WORKOUT SCHEDULE

Sunday Tuesday Thursday

Week 1 1(A) 2(B) 3(A)

Week 2 4(B) 5(A) 6(B)

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Workout 1A
Chest- Smith Machine Incline Press 15 reps rest pause + 30 second static rep (then stretches)
Shoulders- Dumbbell Shoulder Press 13 reps rest pause + 30 second static rep (then stretches)
Triceps- Smith Machine Close Grip Bench Press 15-20 reps rest pause (then stretches)
Back Width- Lat Pulldowns 18 reps rest pause + 20 second static rep
Back Thickness- T-Bar Rows 8-20 reps straight set (then stretches)

Workout 2A
Biceps- Preacher Curls 14 reps rest pause + 30 second static
Forearms- Hammer Curls 15 reps straight set (then stretches)
Calves- Standing Calf Raises 12 reps straight set + 20 second negative
Hamstrings- Sumo Press 20 reps rest pause
Quads- Free Squats 4-6 reps/ Hack Squats 20 reps (then stretches)

Workout 1B
Chest- Incline Hammer Strength Machine 15 reps rest pause + 30 second static rep (then stretches)
Shoulders- Hammer Strength Shoulder Press 13 reps rest pause + 30 second static rep (then stretches)
Triceps- Skull Crushers 15-20 reps rest pause (then stretches)
Back Width- Hammer Strength Lat Machine 18 reps rest pause + 20 second static rep
Back Thickness- Seated Rows 8-20 reps straight set (then stretches)

Workout 2B
Biceps- Alt Dumbbell Curls 14 reps rest pause + 30 second static
Forearms- Seated Wrist Curls 15 reps straight set (then forearm/bicep stretches)
Calves- Seated Calf Raises 12 reps straight set + 20 second negative
Hamstrings- Lying Leg Curls 20 reps rest pause
Quads- Leg Press 6-10 heavy/ 20 lighter reps (then stretches)