DC/ Doggcrapp exercises

**Sir Lifts-a-lot** · 10-30-2008, 04:32 PM

Ok, keeping with the sudden interest in DC Training again these days I was wondering, for those who follow the routine, what are your favorite 3 exercises per body part?

Do you use free weights or machines? How many times have you had to change up your exercises because of sticking points?

Should be interesting to see the posts here since I know most of the seasoned guys have/ do this routine.

**Darksyde** · 10-30-2008, 07:56 PM

chest
flat and incline barbell, incline DB

triceps
skullcrusher, cgbp, weighted dip

back width
pullups, weighted chins

back thickness
deads, rack deads, tbar row

quads
squats, leg press, hack

hamstrings
glute ham raise, machine curl, lying db curl

**kaptainkeezy04** · 10-31-2008, 01:11 AM

chest
flat and incline barbell, incline DB

triceps
skullcrusher, cgbp, weighted dip

back width
pullups, weighted chins

back thickness
deads, barbell rows, tbar row

quads
squats, leg press, front squats

hamstrings
glute ham raise, machine curl, stiff legged deadlifts

biceps
barbell curls, hammer curls, concentration curls

**Sir Lifts-a-lot** · 10-31-2008, 11:03 PM

no shoulders?

**kaptainkeezy04** · 11-01-2008, 04:28 AM

shoulders
military press, lateral raises, rear lateral raises

**Sir Lifts-a-lot** · 11-01-2008, 08:38 AM

Kaptain I notice you do a lot of free weights. Do you find it difficult to do a controlled negative for a six count with free weights?

I always seem to have trouble with that. I like to mix in some Hammer Strength machines in my routine. Especially in the first few weeks of the program.

**kaptainkeezy04** · 11-01-2008, 10:22 AM

Originally Posted by Sir Lifts-a-lot

Kaptain I notice you do a lot of free weights. Do you find it difficult to do a controlled negative for a six count with free weights?

I always seem to have trouble with that. I like to mix in some Hammer Strength machines in my routine. Especially in the first few weeks of the program.

Well, that is the point. It is supposed to be very hard. You are definitely supposed to go down in weight, but it is definitely supposed to be hard. The only machines i really ever do are tricep extensions with the cable, leg presses, incline machine press, cable rows, pull downs (warmup only), and calf raises. but freeweights are definitely where it is at.

**IronReload04** · 11-01-2008, 01:01 PM

flat barbell bench press is not a dc approved exercsise!!!!

shoulder raises are not a dc approved exercise!!!

**IronReload04** · 11-01-2008, 01:03 PM

Originally Posted by Sir Lifts-a-lot

Kaptain I notice you do a lot of free weights. Do you find it difficult to do a controlled negative for a six count with free weights?

I always seem to have trouble with that. I like to mix in some Hammer Strength machines in my routine. Especially in the first few weeks of the program.

their is no six count negative in dc. you lower the weight under control. their is no counting.

**bmit** · 11-02-2008, 11:09 AM

i do a 6 to 8 count to lower weight on negative and try to avoid machines. btw DC is my favorite method training

**DSM4Life** · 11-02-2008, 11:22 AM

Current routine which i am still making changes as i go :

ROUND A
Mon- chest/shoulders/tri/back-width/back thickness
Incline smith press(11-15rp)
Smith shoulder press(11-15rp)
REV grip flat bench smith press(11-20rp)
Front pulldowns(11-15rp)
Floor deadlifts straight sets (6-9reps) + (9-12reps)

ROUND B
Wed- bi/forearm/calves/hams/quads
EZ bar curls (11-20rp)
Reverse EZ bar curls (11-20rp)
Calves ext (all calves are done with an enhanced negatives)Laying leg curls (15-30rp)
Laying leg curls (15-30rp)
Free squats (6-10 rep straight set) 3-5 minute rest and then (20 rep widowmaker-hack machine)

ROUND C
Friday chest/shoulders/tri/back-width/back thickness
Smith incline hammers (11-15rp)
hammer strength presses (11-15rp)
EZ bar skullcrushers (11-20rp)
close grip pulldowns (undergrip) (15-30rp)
T-bar straight set (10-12 reps)

ROUND D
Wed- bi/forearm/calves/hams/quads
Alternate DB curls (11-20rp)
Hammer curls (11-20rp)
Standing calves raises
Stiff-leg deads Straight set correct
Machine hack squats (6-10 rep straight set) 3-5 minute rest and then (20 rep widowmaker)

ROUND E
chest/shoulders/tri/back-width/back thickness
Flat hammer chest press (11-15rp)
Smith upright row (11-20rp)
DB tri ext (11-20 rp) Laying exts ?
Undergrip pull ups (11-15rp) full contraction !
Rack deadlifts (6-9reps) + (9-12reps)

ROUND F
bi/forearm/calves/hams/quads
Preacher EZ curls (11-20rp)
reverse grip one arm cable curls (straight set 10-20 reps)
calves
seated leg curls (15-30rp)
seated leg ext (6-10 rep straight set) 3-5 minute rest and then (20 rep widowmaker)

P.S

The only time you give a 5 sec count on negatives is for calves and thats it.

**IronReload04** · 11-02-2008, 06:27 PM

DSM no shit didnt know you did dc.

ya, calves are it as far as counting. Lower the weight under control and safely than explode back up....that is all their is to it.