[andy rimmer]

ok so monday is the start of the new mass monster andy rimmer lol, this is wat my weeks training is gna look lik, comments etc

MONDAY- Workout 1
Chest:Flat dumbell press/incline dumbell press/flat barbell press
Shouldersumbell press/smith machine press (behind head)/machine press with hammer grip
Triceps:Weighted dips/Close grip press/V-grip pushdowns
Back width:pullups/Lat pulldowns/rear pulldowns(behind head)
Back thickness:T-bar rows/deadlifts/barbell rows

WEDNESDAY-Workout 2
Biceps:Barbell Curls/Preacher curls/dumbell curls
Forearms:Hammer dumbell curls/ reverse grip barbell curls/ barbell hammer curls
Quads:Squats/machine squats/leg extension
Hamstrings:Stiff leg deadlifts/seated leg curls/lying leg curls
Calves:Machine calve raises/smith machine calve raises using steps/leg press calve raises

FRIDAY-Workout 1

MONDAY-Workout 2

WEDNESDAY-Workout 1

FRIDAY-Workout 2

etc etc etc...

is this looking good an is this enough. Each exercise will have 3 warm up sets, explosive positive with a 8 second negative with working to failure for 6-8 reps 25 breath rest, then 4-6 reps 25 breaths, 1-4 reps to failure. then followed by extreme streching, then on to the nxt body part.

[Beefcake]

You're not doing all of what you have in the workouts in one session are you?

[JakeVendetta]

yeah i also second what beef said. Also, 25 breaths isnt exactly what your looking for, when doing DC it should be between 10-15 breaths... every set to failure. Also the 8 second negative isnt exactly necessary, when your doing a negative it should be done controlled as if at any moment you could reverse the motion for another positive.

[andy rimmer]

im doing one exercise each session e.g flat dumbbell one session and the next session ill do incline press, cheers for the pointers on the rests

[andy rimmer]

thats for one exercise for each body part

[andy rimmer]

the 8 second negative was just a guidline for how long i mite b doin the negative

[Beefcake]

...So on Monday, you'll be doing "Chest, Shoulders, Triceps, and Back"?

[andy rimmer]

yes

[andy rimmer]

isnt this wat DC training is

[Beefcake]

Divide that into two days. Chest and Tri's on one day and Shoulders and Back on another. Same with the other session. Bi's, Forearms, and Calves on one day, Quads and Hams on another.

[andy rimmer]

but on all the articles ive read it says, for beginners of DC training do it lik this, and also i fink "the wall"s split is lik this. do u do a four day split? and also doesnt this defeat the object of being able to train a bodypart more times in less days?

[Beefcake]

My split looks like Dave Henry's split. I would suggest this because it leaves 2 days for rest then on the third day rest.

So it would look like:
Monday - Chest and Tri's
Tuesday - Shoulders and back
Wednesday - Rest
Thursday - Bi's, Forearms, and Calves
Friday - Quads and Hams
Saturday - Rest
Sunday - Repeat monday, then on Monday, do Tuesday's , and so on.

[Beefcake]

That's not Dave's Split, but if you're just a beginner, then follow this spilt. It will allow you to find where you're comfortable at. If you happen to make a new split, use opposing body parts. So, Chest with Back, legs and shoulders, arms and calves, etc.