Need alittle advice

[Cobin]

I am doing DC's routine and I've chosen some exercises, want alittle feedback to see if I should change anything.

Chest: incline barbell bench, incline dumbbell bench, flat dumbbell bench.

Shoulders: seated shoulder press, upright row, seated rear lateral raise

Quads: Squat, Leg extension, Leg Press

Hams: Leg curls, still legged deadlifts, glute ham raises

BackThickness: Deadlifts, racklift deadlift, barbell rows

Backwidth: chinups, Pulldowns, Yates row

Traps: Barbell shrugs, dumbbell Shurgs, violent shrug

Biceps: Barbell Curls, Dumbell Curls, preacher curl

Triceps: French curls, reverse grip bench, dips


Calves: Calve raises normal, Calve raises toes pointing out, Calve raises toes pointing in


Forearms: wrist curls, reverse wrist curls, reverse curls

If no one doesn't know what DC's training program is do a search, for now just tell me if you see any better exercises that I should use. I think I got an exercise for every area I need to work, except chest. I don't feel much with Incline dumbbells but my chest is lacking all over so i figured I'd hit 2 incline movements and 1 flat. But I don't know about taking barbell bench out, I mean I took it out because I heard dbs would be better for mass and my dumbell bench has dropped off alot, I use to be able to do 135 for 10-12 and now I am lucky if I can rep it for 8. So I dropped it and thought I'd pick it back up 2 months from now. Will my bench be really weak by then? Should i add it in and take out incline dumbell? Thanks

Also anyone have a picture of a 30 degree incline, I can never tell at my gym what it should be at so I am sure its different everytime I workout.

 

[RusPA81]

The excercises look pretty good. I would personally through in flat barbell bench since that is a personal favorite of mine. It is up to you though. What you have should work good. I would definately add close-grip press for triceps. It is safer and easier to go heavy then reverse grip press which wrecks havok on my wrists and IMO it is hard to control the lift if not using the smith machine which I really hate and actually refuse to use.

 

[jeremys]

me too! cobin and i will be doing this routine at the same time so we'll see how it works. heres what mine looks like:

chest: incline bench, flat bench, flyes

shoulders: seated shoulder press, rear delt raises, side raises

triceps: lying extensions, CG bench, skullcrushers

back width: yates rows, pullovers, close-grip BO row

back thickness: BO rows, incline bench DB rows, prone DB rows

biceps: BB curls, DB curls, concentration curls

forearms: wrist curls, reverse wrist curls, reverse curls

quads: hack squats, zercher squats, lunges

hams: STL deads, DB STL deads, glute/ham raises on floor

calves: calf raises, calf raises w/ toes out, calf raises w/ toes in

 

[Cobin]

The excercises look pretty good. I would personally through in flat barbell bench since that is a personal favorite of mine. It is up to you though. What you have should work good. I would definately add close-grip press for triceps. It is safer and easier to go heavy then reverse grip press which wrecks havok on my wrists and IMO it is hard to control the lift if not using the smith machine which I really hate and actually refuse to use.

Thanks, so you think I should drop incline dumbells and do two flats? Also I really like reverse grip bench and I do it on a smith machine, kills my tris.

 

[RusPA81]

Cobin- I would only do one incline and flat press. I do flat barbell and incline dumbell. Then I do a set of 3 of somekind of fly movement. I think more then 2 pressing movements is too much. Especially if you go heavy on them. You can chose what you do for flat and incline. You may even want to consider rotating them. Reverse grip press is good excersise. I no longer do them because they are hard to control at heavy weights and once the bar rolled out of my hands and fell on my chest which really sucked. Anyways good luck. Lets us know how this works out for you. By the way. What kind set and rep range are you using?

 

[Cobin]

Cobin- I would only do one incline and flat press. I do flat barbell and incline dumbell. Then I do a set of 3 of somekind of fly movement. I think more then 2 pressing movements is too much. Especially if you go heavy on them. You can chose what you do for flat and incline. You may even want to consider rotating them. Reverse grip press is good excersise. I no longer do them because they are hard to control at heavy weights and once the bar rolled out of my hands and fell on my chest which really sucked. Anyways good luck. Lets us know how this works out for you. By the way. What kind set and rep range are you using?

Its not three pressing movements in one day, its one chest exercise every monday and friday. One set with 2-3 warmups, rest pause style, try and get 8 reps rest, try and get 3-4 pause try and get 1-3 stop. Only rest for about 15 seconds making it one set.

 

[skaman607]

refresh me, which exercises were put together on the same day?

 

[skaman607]

maybe you should try to add a seated calf raise in there too, instead of the toes pointed out ones

 

[jeremys]

yeah, how could i do them though? i dont have much equipment..


maybe sitting on a bench with the bar across my knees?

 

[JoBu]

I'd throw in a decline press...I like db but use whatever you like. I actually alternate an incline and decline every other chest day along with two flat bench moves. I'd also throw in hammer curls to hit your bis from a different angle.

 

[JoBu]

I'd throw in a decline press...I like db but use whatever you like. I actually alternate an incline and decline every other chest day along with two flat bench moves. I'd also throw in hammer curls to hit your bis from a different angle. Don't forget your forearms...you'll never be able to dead big weight if you can't hold on to the bar!

 

[Cobin]

maybe you should try to add a seated calf raise in there too, instead of the toes pointed out ones

The yare seated calf raises, eac hday I do calves I do it differently, toes out, toes in, toes straight. Works every angel of the calves.

 

[Cobin]

I'd throw in a decline press...I like db but use whatever you like. I actually alternate an incline and decline every other chest day along with two flat bench moves. I'd also throw in hammer curls to hit your bis from a different angle. Don't forget your forearms...you'll never be able to dead big weight if you can't hold on to the bar!

I was thinking about doing hammer curls on a preacher curl bench, do you like these or standing? Do you think declines has filled out the bottom of your chest or added anything to your chest at all, so many people dis them but I use them everyonce and awhile.

 

[Cobin]

refresh me, which exercises were put together on the same day?

DAY ONE
CHEST
SHOULDERS
TRICEPS
BACK WIDTH
BACK THICKNESS

DAY TWO
BICEPS
FOREARMS
CALVES
HAMSTRINGS
QUADS

 

[The Shadow]

am doing DC's routine and I've chosen some exercises, want alittle feedback to see if I should change anything.

Chest: incline barbell bench, incline dumbbell bench, flat dumbbell bench.
DROP THE INCLINE BB OR THE DB - SAME MOVEMENT DON'T WASTE SETS
Shoulders: seated shoulder press, upright row, seated rear lateral raise
REPLACE SEATED PRESS WITH MILITARY

Quads: Squat, Leg extension, Leg Press
PERSONALLY I WOULD REPLACE LEG PRESS WITH HACKS

Hams: Leg curls, still legged deadlifts, glute ham raises
DO THE STIFF DEADS FIRST THE STRETCH POSITION SETS UP THE CURLS

BackThickness: Deadlifts, racklift deadlift, barbell rows
DO THE DEADS OR THE RACK, ALTERBATE THEN AND ADD IN INCLINE BENCH ROWS

Backwidth: chinups, Pulldowns, Yates row

DROP THE PULLDOWNS WASTE OF EXERCISE IF YOU ARE DOING CHINCS, ADD IN STIFF ARM PULLDOWNS....DROP THE YATES ROW AND ADD A HEAVY DB PULLOVER

Traps: Barbell shrugs, dumbbell Shurgs, violent shrug
SHRUG IS A SHRUG..ADD IN CLEAND AND DROP THE VIOLENTS

Biceps: Barbell Curls, Dumbell Curls, preacher curl

AGAIN DROP THE DB CURL..UNLESS YOU SUPINATE, DROP PREACHER AND ADD INLCINES AND PREACHER HAMMERS

Triceps: French curls, reverse grip bench, dips

DRIO REV GRIP BENCH SUB CLOSE GRIPS


Calves: Calve raises normal, Calve raises toes pointing out, Calve raises toes pointing in

FORGET THAT SHIT - DO A STRAIGHT LEG EXERCISE AND A BENT KNEE EXERCISE

Forearms: wrist curls, reverse wrist curls, reverse curls

If no one doesn't know what DC's training program is do a search, for now just tell me if you see any better exercises that I should use. I think I got an exercise for every area I need to work, except chest. I don't feel much with Incline dumbbells but my chest is lacking all over so i figured I'd hit 2 incline movements and 1 flat. But I don't know about taking barbell bench out, I mean I took it out because I heard dbs would be better for mass and my dumbell bench has dropped off alot, I use to be able to do 135 for 10-12 and now I am lucky if I can rep it for 8. So I dropped it and thought I'd pick it back up 2 months from now. Will my bench be really weak by then? Should i add it in and take out incline dumbell? Thanks

Also anyone have a picture of a 30 degree incline, I can never tell at my gym what it should be at so I am sure its different everytime I workout.

 

[Cobin]

Re: Re: Need alittle advice

Good Stuff

Thanks Corn, i should have said this in the first post, you only do one exercise a day, like monday chest flat db press, and then on friday you do incline barbell, and then on wed of the following week you do incline dumbell. I like your suggestions for the exercises though and I will incorprate some of them in.

 

[The Shadow]

ah - gotcha...think in terms of a pof w/o where you do a stretch, midrange and contracted pos for each muscle group