DC style

[Lord]

let me see if i get all this, i have read about it for a while now..

first off,

Mon
Chest
shoulders
triceps
back width
back thickness

Wed
biceps
forearms
calves
hams
quads

Fri
Chest
shoulders
triceps
back width
back thickness

Mon
biceps
forearms
calves
hams
quads

then take 3 favorites exercises on each muscle.. thats 30 diffrent exercises.. is it possible to cut it down to 20? like

workout A:
flat bench / military press / skull crushers / pull downs wide grip / row

workout B:
barbell curl / hammercurl / standing calf raise / hamstring raise / squat

workout C:
incline bench / side laterals / close grip bench / pull down close grip / deadlift

workout D:
preacher curl / reverse curl / seated calf raise / leg curl / hack squat

i have some problems with my rotator cuff.. is it possible to add Dumbbell upright external rotation every other workout?

and the third and last question.. where is the abs and traps? is it possible to add them to?

im a little confused please help me out

[chicamahomico]

I would consider reversing the order of your exercises on each week's rotation. IMO you are better off not prioritizing the same mucle groups week in week out by always working them first in your workout. If you have shoulder probs of any significance then avoiding the worsening muscular imbalances is a very important part of designing a workout routine.

Mon
Chest
shoulders
triceps
back width
back thickness

Wed
biceps
forearms
calves
hams
quads

Fri
back thickness
back width
triceps
shoulders
Chest

Mon
quads
hams
calves
forearms
biceps

Definitely, I like your reduction of the number of sets to 20 as well as the exercises you picked. This gives you the room you need to add in abs and any shoulder rehab exerises as needed. Do abs and rotator cuff work last on whichever day you think it fits best.

then take 3 favorites exercises on each muscle.. thats 30 diffrent exercises.. is it possible to cut it down to 20? like

workout A:
flat bench / military press / skull crushers / pull downs wide grip / row

workout B:
barbell curl / hammercurl / standing calf raise / hamstring raise / squat

workout C:
incline bench / side laterals / close grip bench / pull down close grip / deadlift

workout D:
preacher curl / reverse curl / seated calf raise / leg curl / hack squat

i have some problems with my rotator cuff.. is it possible to add Dumbbell upright external rotation every other workout?

and the third and last question.. where is the abs and traps? is it possible to add them to?

im a little confused please help me out

[Lord]

tnx for the tip

one more thing, this maybe takes 30-40 mins to complete, can i ride 10 mins on the bike after every workout to get ride of some grams of bf, and walk 30 mins in the morning

bump it for more replys

[SwoleCat]

10 mins of cardio pwo will do nothing for fat loss, seeing as it takes 15-20 mins at the right intensity to break into fat stores for fuel.

All you are doing is cutting into your recovery time when you should be eating.

~SC~

[In-Human]

let me see if i get all this, i have read about it for a while now..

first off,

Mon
Chest
shoulders
triceps
back width
back thickness

Wed
biceps
forearms
calves
hams
quads

Fri
Chest
shoulders
triceps
back width
back thickness

Mon
biceps
forearms
calves
hams
quads

then take 3 favorites exercises on each muscle.. thats 30 diffrent exercises.. is it possible to cut it down to 20? like

workout A:
flat bench / military press / skull crushers / pull downs wide grip / row

workout B:
barbell curl / hammercurl / standing calf raise / hamstring raise / squat

workout C:
incline bench / side laterals / close grip bench / pull down close grip / deadlift

workout D:
preacher curl / reverse curl / seated calf raise / leg curl / hack squat

i have some problems with my rotator cuff.. is it possible to add Dumbbell upright external rotation every other workout?

and the third and last question.. where is the abs and traps? is it possible to add them to?

im a little confused please help me out

You workout days are correct, you need to read up a little more on the exercises, we stick with compound movements for bigger muscle groups.

Your exercises look very good except we try no to do Flat Bench BB or DB, we stick with Inclines and Declines.

If need be you can work your Rotators with rehab exercises on off days.

You will not need to worry bout traps, when doing heavy Rack Deads and Deads from the floor you traps will be huge.

We do abs on off days with our 30 minutes of cardio or when we are waiting for a piece of equipment to clear.

Good luck, you sound like you have it in order, train hard and eat big for sure...