[Beefcake]

This is from BB.com:

Round 1
Training Split, Day One.
Combo Workout Focus Exercises
A1 Chest, Delts, Triceps Incline Press, Side Lateral Dumbbells, Rear Laterals, Close-Grip Bench Press
A2 Back, Traps, Biceps Rows, Underhand Pulldowns, Shrugs, Bar Curls
A3 Legs Seated Leg Curls, Seated Calf Raises, Squats



Round 2
Training Split, Day Two.
Combo Workout Focus Exercises
B1 Chest, Delts, Triceps Flat Bench Press, Seated Arnold Press, Rope Pushdowns
B2 Back, Traps, Biceps Lat Pulldowns, Cable Rows, Hiss Shrugs, Preacher Curls
B3 Legs Standing Calf Raises, Hack Squats, Adductor Machine, Lying Leg Curls



Round 3
Training Split, Day Three.
Combo Workout Focus Exercises
C1 Chest, Delts, Triceps Hammer Incline, Seated Overhead Press, Dips
C2 Back, Biceps EZ Curls, Zottman Curls, Chin-Ups, Deadlifts
C3 Legs Stiff-Leg Deadlifts, Calf Press On Leg Press Machine, Leg Press

[Beefcake]

YouTube - Cyberlean.com presents Intensemuscle - Doggcrapp & Team Skip

That's a vid of DC training and Team Skip. I'll make some of my own in a bit. For now, I'm still looking for my phone cord (I'll be using that for purpose of this, thus the vid quality won't be as great )

[GG1]

damn beef...you really got me thinking about this dc training

im just a bit confused

its 1 exercise per part..with 4 warm up sets..then 1 all out till failure? or do you pick 3 and do it for all the exercises?

[Beefcake]

Originally Posted by GG1

damn beef...you really got me thinking about this dc training

im just a bit confused

its 1 exercise per part..with 4 warm up sets..then 1 all out till failure? or do you pick 3 and do it for all the exercises?

It's one or two exercises per body-part using simple exercises. You would do one set as a warm up, generally with 15 - 30 deep, moderately fast reps just to get a good stretch so that your muslces are ready for the next set. You would typically push the extreme to one extended set, the last one, in which you would reach failure. The purpose of DC is that it's a progressive strength increase program, while at the same time allowing muscle growth to be pushed to a new level. The goal is that you are trying to beat your logbook every time, weither with one more rep, x ammount of pounds increased, whatever. The goal is constant improvement.

[GG1]

ok so bear with me here lol..im totally new to this...would this be a decent routine for exercises

chest- incline bench, flat dumbell presses

back width- wide grip pullups, machine pullover

back thickness- deadlifts, barbell rows

shoulders- dumbell lateral raises, dumbell shoulder presses

traps- barbell shrugs

quads- hack squats, leg presses

hams- seated leg curl, laying leg curl

biceps- barbell curls, preacher curls

tri's- skull crushers, close grip bench

forearms- behind back wrist barbell curl, reverse curls

let me know whats up partna

[Beefcake]

For quads, hams, bi's, tri's, and forearms, only do one exercise and then next time do the other one. But yeah, that sounds pretty good.

[GG1]

thanks for the insight bro...i like the sound of this training program..but im debating on it lol...go check out the olympia wallpaper i made too bro..

[Beefcake]

I did...and I repped you.

[Beefcake]

Also, just as rule of thumb, if you DO decide to try it, give it a month before you shoot it down. It takes a while to get used to it.

[GG1]

thanks for the reps bro..hope you like the wallpaper.

and im gonna decide by the end of the weekend...cause if so il start fresh on monday

[Beefcake]

Sweet. Let me know if you do. Did you get MSN yet?

[GG1]

naw man i still use aim...i should probably make an msn account tonight haha

[Beefcake]

YES! Do, I'll be sure to add you.