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Day 1 - Chest (no 5/3/1 here, just incline DB and flat DB for higher reps rest-p

aused... DC RP is imo far less effective when used without a rotation and pretty
much the rest of the DC program, but I figured I'd use it here anyway...
My chest lags behind somewhat even though it's one of my faster-growing muscle-g
roups... But whenever I do skip a day, it's bound to be chest day and I just nev
er cared too much about my chest as opposed to my triceps etc. Gotta bring my pe
cs up some day... but duh ;)
Day 2 - Legs (used to be back, but due to my new gym I was able to re-introduce
heavy rack pulls with that shrug-back motion after lockout and since I haven't d
one these for a while my midback was uber-sore after going all-out on these the
first day... That made military-pressing the next day impossible, so I switched
back with leg day)
I haven't decided whether to use 5/3/1 on squats here yet, I might give it a try
and see if I can't get a respectable PL squat going... Might do a meet sometime
.
Day 3 - Delts, 5/3/1 on standing Military Presses. I don't like SMP's all that m
uch as a delt exercise, but I have no smith for seated high-inclines with a wide
-grip...
-------------------Day 4 - Biceps (read: Rest-day). I often skip this one and train bis at the end
of tricep day though. But I definitely have an easier time making progress here
when they're on their own day as I put a whole lot into my tricep exercises (tri
ceps being my favorite muscle-group).
What am I doing here? Standard stuff, Alt. Offset-grip DB Curls (if you use a re
gular grip and want to try those out instead, lower the weight quite a bit and w
ork back up...), Pinwheel curls, and some higher rep concentration curls (never
really done these before).
The first two exercises are rest-paused for 15-25.
-------------Day 5 - Triceps... 5/3/1 on Close-Grip Bench (shoulder width or so with elbows t
ucked), this is working really well and it's the first exercise I tried 5/3/1 on
.
Followed up by either PJR pull-overs for 15-30 RP or EZ extensions laying on the
flatbench (not the narrow grip-position but the one you'd use for standard EZ c
urls... Narrow feels very awkward, shoulder-wise) on the bench...
Ass off the bench so that only low-back and upper back/rear delts are on the ben
ch, bringing the bar down just behind my head.
I used to rest the bar on the bench to take the momentum out and then press back
up, but the weights got too heavy on that variation and my elbows told me so ;)
Now I do the movement rest-paused for 18-30 reps total (i.e. 12+7+3 or 12+8+4 or
whatever I get) and touch&go. Gotta warm up real nice for that still...
I alternate PJR's and EZ's (PJR's being easy on the elbows but with my fairly sh
ort fingers/smaller hands they are a bit awkward for me to do with one DB). Help
s to keep me from stalling as well...
Not much need for another exercise after that, to be honest.
---------------Day 6 - Back day (second favorite day after triceps). 5/3/1 on Rack Pulls with s
hrug-back, followed by rack chins and that's really all my back needs... Some li
ghter DB rows (not really Kroc's, those proved to be too much after the other st
uff) for higher reps but no rest-pause... Just to get some more blood flowing.

...........................................................................

6-day, very short sessions (note: Rest between work sets: 2-3 minutes. 3 are bet
ter for DB exercises and *big* exercises imo). Warm-ups: Ramped, with reps decre
asing.
Rep style: Explosive or at least fast positives (try), controlled negatives (don
't let the weights drop like stones and bounce out of the bottom)
Day 1 - Chest (light tris)
-Flat or Incline DB, BB, Machine... Pinch shoulder blades together and pull them
down! No need to lock out. If doing BB here, make sure you do it with powerlift
ing setup. 2x5-8
-Whatever angle you didn't do above, or decline: DB, BB (not on flat though), Ma
chine, 2x5-8 or higher reps if you like, such as 7-10 or more
(could do pec deck or hybrid fly presses here, but I'd leave those out at first,
higher reps for pec deck, 1-2 sets)
-Rope Extensions ala Justin Harris, watch him on youtube... 2x7-10+ or so, or on
e-arm reverse pushdowns... Pinch shoulder blades in either case... Can use some
pullover motion, but not without the right shoulder blade setup (otherwise too m
uch lat, not enough tricep), or keep elbows fairly steady (more lateral+medial h
ead), your call. Could do the one-arm reverse (note: lean to the side as far as
necessary to make it comfortable on your wrists depending on the side angle betw
een your upper arm bone and forearm) as a second exercise for a set of high reps
, ala 10-15 or so, too.
Day 2 - Back (light bis)
-Seated Pulley rows, wide or medium D handles or so, or Hammerstrength low rows,
or T-bars with a medium or wide grip..., Make sure you retract your shoulder bl
ades as main part of each positive and let them come out of retraction on the ne
gative. This is also not about getting the elbows as far back as possible, but t
he shoulders. 2x6-10+, going too close to your max is going to turn those into a
n arm exercise...
Remember, pull with the muscles acting on your shoulder blades, not the arms or
even lats (at least not much).
-Pullups (not wide grip, not close either) or HS Pulldown, HS high row, or whate
ver... 2x7-10+
-V-Handle Rows or some such, bit more of a width thing again, 1-2x7-10+.
-Standing (one arm holding onto something) and leaning one-arm offset curls... T
humb at plate. Start in hammer position, curl up forcefully while supinating you
r wrist, then keep it supinated on the way down, only put it back into neutral p
osition at the bottom. Slow the negatives down some, a 4-count in the head or so
...
2x7-10+

Day 3 - Delts (no traps here as yesterday was back day and tomorrow you'll be do

ing deads or sumo deads).


-Seated High Incline (seat one or two notches below vertical) Presses, DB, BB, M
achine, whatever. 2x5-10 or 6-9 or so.
-Bent-Over laterals, can be done from a dead stop (use sumo DL stance if conv. D
L stance bothers your back/flexibility... Depending on arm vs leg length, you ma
y want to set the 'bells down on some stacked plastic mats or something like tha
t). 2x4-8
-Laterals, DB or machine (machine being better if you have a good one) 2x5-8 or
so. Standing: can rest them at the side (dead stop between reps), tense up befor
e each positive, mind shoulder blades... Or DB's in front and slightly bent at t
he hip joints, turn them into more of an upright row hybrid with elbows bent mor
e etc.
Go with what's comfortable on the shoulders. Don't raise the bells higher than f
eels good.
-Rope face pulls (long rope) in the seated row station or so... Add an external
rotation to the positive of each rep, as shown in CT's recent vids... Or do regu
lar face pulls (to the upper chest or so) in the lat-pulldown with a lat bar or
wide-neutral bar, lean back sufficiently (throughout the whole rep, no coming fo
rward!).

Day 4 - Legs, traps if you want., abs


-Sumo Deadlift (or conventional if you're built for it, but I have a feeling tha
t most on this forum are better off learning how to make sumo work for them... J
udging by how every other poster here has a messed up disk or something)... You
don't necessarily need to go super wide in stance, can go fairly mid-stance-ish.
..
2x4-6, but don't force failure... Double-overhand imo, don't go too close in the
grip either... Whatever is comfortable. Wear shorts that don't restrict your mo
vement and aren't too tight around the stomach! That can make an amazing amount
of a difference in your flexibility etc.
After each lockout, pinch shoulder blades together (though not down), chest out
(but don't overarch your spine, keep abs tight!), then let shoulders come back i
nto normal position and put the bar back down.
Dead Stop between each rep, re-set if necessary between reps.
-Front Or Back Squats (back squat only if it doesn't bother the shoulders etc),
or Hack Machine or Leg Press... 1-2 x 4-6 (or 8), then one widowmaker set ala DC
(16-20+, with short breaks where necessary).
If you skip the widowmaker, add a second quad exercise, otherwise don't bother.
Note: You can do either quads or hams first, your call, and depending on what ne
eds to be brought up more. I'd go with hams in most cases though... And do this
with proper technique and setup. No fucked up lower backs, or else.
Train calves on other days perhaps... Chest day, Tricep day... 2-3x6-10... Or DC
-style 1x10-12 with special protocol (read up on it).
-DB, BB, Machine Shrugs (if you want), 1 set of 8-15... Don't do too much here,
tomorrow you'll need a tight setup for tris.
-Can add reverse hyper machine or GH raises or Cable SLDL or some such here for
hams. 1-2 sets, higher reps.

-Ab Wheel Rollouts (could also be done on tricep day instead).

Day 5: Triceps and whatever you want (abs and/or calves if you like to do them h
ere instead of leg day)
-Press variant (Close-grip Pl setup, elbows tucked on the way down and in the ho
le, then you can flare them on the way up if you want. Grip as wide as necessary
for full tuck and no wrist discomfort... Or do close neutral grip DB presses, e
lbows just slightly flared maybe, keep bells close to body, touch high).
Tight setup! 2x4-6 up to 8+ if you can.
-EZ Extensions, lying, bar comes down behind head (pullover+extension, but you d
on't need to go crazy far down... Pinch shoulder blades together and keep should
er joints from rising towards your ears!... Positive ends with upper arms at an
incline, not perpendicular to the floor). Your main long-head exercise. 2x6-8+ o
r so. Don't bounce out of the bottom.
-Lying DB Extensions, bells come down behind head, Same as EZ Extensions really.
.. Most have shitty long heads and you train medial and lateral heads with all t
he pressing already. 2x6-8+
And then whatever other crap you want (abs, calves).

Day 6: Bis (and in my case, light side and rear delts to bring them up)
-Alt Offset Curls (start in neutral, supinate as you go up forcefully, let elbow
s travel forward some, that's
perfectly fine, bicep long head raises arm after all... Keep supinated on way do
wn, then reset at the bottom... Tense up before reps, don't curl from a straight
or overextended arm! Curl from a slightly bent arm). 2x4-6+
-Pinwheel Curls (straps if for heavier bells...), 2x4-6+
-EZ Bar (not curl bar!) or HS machine curls, 1-2x4-6+ (or higher if you want)
Note: Don't force your body into a stiff position on heavy curls. But don't bend
at the low back either, bend via knees and hip joints where appropriate. Make s
ure your arm flexors control the weight though, and preferably also start all of
your reps but the last 2-3 (there you can use body english to initiate the lift
, on the other reps it's only added after the flexors get the bell moving).
And don't round your shoulders.
-Reverse Pec Deck or Face Pulls, whatever. 2x8-12 or so
-Standing Laterals (in this case bells start at the sides from a dead stop each
rep, don't use much body english here, it's light day) or Lateral Machine. 2x7-1
0 or 8-12.

That's it... If you want to alter your routine to train less often, then you hav
e several options... Pairing bis with back (no light bi day then), go with 2 hea
vy bi exercises, not three.

If pairing bis with delts, go with 3 I'd say.


Tris with chest or delts: Ditch the press, go with Lying EZ (or dead stop, again
bar comes down behind head) extensions and lying DB extensions of the same styl
e, and maybe add power-pushdowns or Harris extensions or so, but in general, les
s is more when pairing things up.
You'll generally have a chest, back, delt and leg day (in various orders, though
I suggest not doing back the day before chest... Messes with your setup on ches
t work, need a fresh back then). Could put delts and back together though, in th
at case, do overhead and lateral work before back, then rear delt work after bac
k.
.............................................
Day 1 - Legs (2-3 second negatives recommended on all exercises)
Lying leg curls - 4x 6-8 (2)
RDL's - 4x 8-10 (1)
Leg press - 4x8-10 (I like doing these before squats to help loosen up the hips)
(2)
Squats or Front squats - 3x 8-10 (1)
Hack Squats (close stance) - 3x 8-10 (2)
Day 2 - Chest/Calves
Incline Dumbbell Press - 4x 6-10 (2)
Flat Barbell Press - 3x 6-10 (1)
Decline Dumbbell press - 3x 6-10 (2)
Standing calf raises - 4x 8-10 (2) (1-2 mins rest for calves)
Seated calf raises - 3x 8-10 (2)
Leg press Calf raises - 3 x 12-15 (2)
Day 3 - Back
Pull ups - 50 or as many as you can do in 10 minutes
Barbell Rows - (torso at 45ish degree angle) 4x 8-10 (1)
Close neutral grip pulldowns - 3x 8-10 (2) (really like 3 sec negatives on these
)
Seated straight bar rows - 3x 8-10 (2)
Day 4 - Shoulders/Traps
Seated Overhead Dumbbell Press - 4x 6-10 (2)
Cable lateral raises - 3x 8-12 (2)
Seated Dumbbell lateral raises - 3x 8-12 (2)
Incline Bench Rear delt raises - 3x 12-15 (2)
Standing cable X's - 3x 20-30 (3)
Shrugs - 4x 8-10 (2)
Day 5 - Arms/Abs Supersets for arms
Pinwheel Curls - 4x 6-10 (1)
Decline Elbows flared CGBP - 4x 6-10 (1)
Preacher curls on vertical side (spider curls) - 3x 8-10 (2)
Lying Behind the head extensions - 3x 8-10 (2)

Alternating Dumbbell curls - 3x 8-10 (2)


French Presses - 3x 8-10 (2)
Cable rope crunches - 3x 12-15 (2) (1-2 mins rest for abs)
Weighted Leg Raises - 3x 12-15 (2)

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