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Thread: dc workout plan

  1. #1
    biggun24 is offline Associate Member
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    dc workout plan

    could sombody post a link or somthin that will show me this program iver herd alot about it and want to give it a look. thanks

  2. #2
    damiongage's Avatar
    damiongage is offline Anabolic Member
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  3. #3
    Psychotron's Avatar
    Psychotron is offline Anabolic Member
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    Monday

    Smythe Incline Bench:
    135x10
    185x8
    195x4
    225xFailure (then 2 rest pauses and a static hold)

    Chest Stretch
    Deep Flyes held in lowest position for 20seconds

    Seated Smythe Shoulder Press
    95x10
    115x8
    125x6
    185xFailure(then 2 rest pauses and a static hold)

    Shoulder Stretch
    too hard to explain check out intesnsmuscle.com forums for his post on stretches

    Close Grip Bench
    135x10
    185x6
    195x4
    235xFailure(2 rest pauses and a static)

    Tricep Stretch

    Hammer Pull Downs
    45 ES x10
    65 ES x8
    85 ES x6
    125 ES X Failure(2 rest pauses)

    Rack Dead Lifts
    135x10
    185x8
    205x6
    365xFailure(2 rest pauses)


    Wednesday

    Hack Squats
    45 ES x10
    90 ES x6
    100 ES x 4
    125 ES x 20 or failure

    Quad Stretch
    kneel down and then lean back as far as possible

    Leg Press with heel high
    dont remember, but you can get the idea

    Hammstring Strech
    there are a few, sit down and with your legs togethor touch your toes.

    Hip Sled Cafe
    45 ES x10
    90 ES x8
    135 ES x6
    225 ES xFailure(2 rest pauses)

    Cafe Strech
    use a normal cafe raise motion, but only go down deep into the bottom of it.

    Preacher Curl
    25 ES x10
    30 ES x8
    35 ES x6
    50 ES xFailure

    Bicep Stretch
    on an incline bench lay back and with dumbells in your hands let your arms hang as far back as possible

    Reverse Preacher
    10 ES x10
    15 ES x6
    20 ES x4
    35 ES xFailure

    Forearm Stretch
    im not sure?

    well you do the same idea for 2 more workouts
    youll need 3 workouts for each body part. so youre splitting up you chest workout into 3 lifts in 8 days, or however you like.

    here is basically a compilation of his post on intensemuscle.com
    Attached Files Attached Files
    Last edited by Psychotron; 07-08-2004 at 08:46 PM.

  4. #4
    In-Human is offline Junior Member
    Join Date
    May 2004
    Posts
    109
    Quote Originally Posted by Psychotron
    Monday

    Smythe Incline Bench:
    135x10
    185x8
    195x4
    225xFailure (then 2 rest pauses and a static hold)

    Chest Stretch
    Deep Flyes held in lowest position for 20seconds

    Seated Smythe Shoulder Press
    95x10
    115x8
    125x6
    185xFailure(then 2 rest pauses and a static hold)

    Shoulder Stretch
    too hard to explain check out intesnsmuscle.com forums for his post on stretches

    Close Grip Bench
    135x10
    185x6
    195x4
    235xFailure(2 rest pauses and a static)

    Tricep Stretch

    Hammer Pull Downs
    45 ES x10
    65 ES x8
    85 ES x6
    125 ES X Failure(2 rest pauses)

    Rack Dead Lifts
    135x10
    185x8
    205x6
    365xFailure(2 rest pauses)


    Wednesday

    Hack Squats
    45 ES x10
    90 ES x6
    100 ES x 4
    125 ES x 20 or failure

    Quad Stretch
    kneel down and then lean back as far as possible

    Leg Press with heel high
    dont remember, but you can get the idea

    Hammstring Strech
    there are a few, sit down and with your legs togethor touch your toes.

    Hip Sled Cafe
    45 ES x10
    90 ES x8
    135 ES x6
    225 ES xFailure(2 rest pauses)

    Cafe Strech
    use a normal cafe raise motion, but only go down deep into the bottom of it.

    Preacher Curl
    25 ES x10
    30 ES x8
    35 ES x6
    50 ES xFailure

    Bicep Stretch
    on an incline bench lay back and with dumbells in your hands let your arms hang as far back as possible

    Reverse Preacher
    10 ES x10
    15 ES x6
    20 ES x4
    35 ES xFailure

    Forearm Stretch
    im not sure?

    well you do the same idea for 2 more workouts
    youll need 3 workouts for each body part. so youre splitting up you chest workout into 3 lifts in 8 days, or however you like.

    here is basically a compilation of his post on intensemuscle.com
    Remember we only do two seperate workouts:

    Chest/Shoulder/Tricep/Back Width/Back Thickness

    Bicep/Forearm/Calf/Hams/Quads

    We always stick to this order and we rotate three exercises for every bodypart, hitting the same exercise every 12 days on the 3 day split, that way you hit each muscle group two times every eight days...

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