Delt/Arm ratio (Pictures)

[the big 1]

I am on my 7th week of my DC blast, but before that, my split looked like this:

M:Chest
T: Back
W:Legs
Th: Shoulders/Traps
F: Triceps/Biceps/Forearms
Sat:Rest
Sun: Rest

I would do an A and B work out for arms and rotate each week:
A.)
4 Sets CGB x 6-8.
3 Weighted Dips x 6-8
3 Rope Push Downs x 10-12
3 Sets Standing BB Curls x 8
3 Sets Preacher Curls x 8

B.)
4 Sets Reverse Grip Bench
3 Sets Skull Crushers
3 Sets DB Over The Head
3 Sets Seated DB Curls
3 Sets Hammer Curls.


...I would also hit 2 or 3 sets of biceps after back day and 2 or 3 sets of triceps after chest day.

that doesnt look very much like dc to me ? were are the rest pauses ? also, dc is based on 1 exercise per muscle group...trained every 4th day...

[Gaspari1255]

that doesnt look very much like dc to me ? were are the rest pauses ? also, dc is based on 1 exercise per muscle group...trained every 4th day...

I know it's not even close to a DC split....That was my split before DC.

[the big 1]

I know it's not even close to a DC split....That was my split before DC.

ok mate...

[Gaspari1255]

ok mate...

Here is part of my current DC Split (regarding Arms and Shoulders)

Shoulders
1A-Hammer Shoulder Press
2A-Upright Row
3A-Standing Military

Triceps
1A-DB Over The Head
2A-Close Grip (Smith)
3A-Reverse Grip (Smith)

Biceps
1B- Standing BB Curls
2B- Preacher Curls
3B- Hammer Curls

[the big 1]

Here is part of my current DC Split (regarding Arms and Shoulders)

Shoulders
1A-Hammer Shoulder Press
2A-Upright Row
3A-Standing Military

Triceps
1A-DB Over The Head
2A-Close Grip (Smith)
3A-Reverse Grip (Smith)

Biceps
1B- Standing BB Curls
2B- Preacher Curls
3B- Hammer Curls

looks good mate... i got really thick and strong on dc/hit style training, but after a while the joint pain and CNS fatique washed me out, im now on moderate volume/moderate to high intensity training, ile cycle DC or HIT again soon though...

have you heard of INTENSE MUSCLE . COM its the official site with all the inventors like dante trudel etc...