opinion on doggcrapp training?

[upthebench]

Exercise & Reps Per Working Set
“A” Workouts
Chest
1 Incline Smith machine presses 11-15 rest-pause
3 Flat-bench barbell presses 11-15 rest-pause
5 Hammer Strength chest presses 11-15 rest-pause
Shoulders
1 Military presses 11-20 rest-pause
3 Medium-grip upright rows 11-15 rest-pause
5 Smith machine shoulder presses 11-20 rest-pause
Triceps
1 Close-grip bench presses 11-20 rest-pause
3 Lying triceps extensions 15-30 rest-pause
5 Machine dips 11-20 rest-pause
Back (Width)
1 Hammer Strength 11-15 rest-pause underhand pulldowns
3 Front wide-grip pulldowns 11-15 rest-pause
5 Close-grip pulldowns 11-15 rest-pause
Back (Thickness)
1 Deadlifts 6-9 9-12
3 Rack deadlifts 6-9 9-12
5 T-bar rows 10-12
“B” Workouts
Biceps
2 Barbell drag curls 11-20 rest-pause
4 Seated dumbbell curls 11-20 rest-pause
6 Machine curls 11-20 rest-pause
Forearms
2 Hammer curls 10-20
4 Barbell wrist curls 10-20
6 Cable reverse curls 10-20
Calves
2 Leg-press toe presses 10-12
4 Machine donkey calf raises 10-12
6 Seated calf raises 10-12
Hamstrings
2 Lying leg curls 15-30 rest-pause
4 Sumo leg presses (feet high and wide, press with heels) 15-25
6 Seated leg curls 15-30 rest-pause
Quadriceps
2 Squats 4-8 20
4 Hack squats 4-8 20
6 Leg presses 4-8 20
All calf exercises are done with an enhanced negative portion of the rep. Each rep consists of five seconds of lowering down to a full stretch, a 10- to 15-second hold in the stretched position, then rising onto the toes.
Workout Schedule


1A, 1B, 2A, 2B, 3A, 3B




I copied this from simply shredded and i am going to switch around a few exercises to what i like

replacing leg curls with RDLS
replacing cable reverse curls with EZ bar reverse curls
replacing rack deadlifts with bent over rows
replacing tricep extension with incline close grip
replacing smith machine with normal incline
replacing hammer strength with dumbbell press




thoughts on this routine?

GOAL is to lose fat and build muscle and strength in these higher rep ranges while natty

first goal is to cut fat, roughly 20lbs right now

 

[RickRock13]

I've been doing DC for about 3 years now, and its been the most effective program I've found personally for adding mass and strength. If you follow the program like its intended to a T, on sure you will love the results. Exercises MUST be done to absolute failure, and you need to be adding reps or weight every workout through progressive overload. When things stall swap out exercises. Make sure you do the stretches properly, and deload every 8-12 weeks

 

[empireking001]

I've tried it in the past, and I had good results. Actually I've been meaning to go back on it, but I need to be really organized and prepared for it. It requires you to really pay attention to your lifts.

 

[RickRock13]

I've tried it in the past, and I had good results. Actually I've been meaning to go back on it, but I need to be really organized and prepared for it. It requires you to really pay attention to your lifts.

Absolutely. Logging every workout is a big part of the program, and you must put 100% effort to failure in every working rest pause set to be successful at it