hows my DC routine?

[MusclesMarinara]

i posted this in the DC training thread but got no response so I made this thread. I was wondering if you guys could critique my DC plan and see if it sounds ok...(feel free to tear it apart.. im a DC noob)

Workout 1A
Chest- Smith Machine Incline Press 15 reps rest pause + 30 second static rep (then stretches)
Shoulders- Dumbbell Shoulder Press 13 reps rest pause + 30 second static rep (then stretches)
Triceps- Smith Machine Close Grip Bench Press 15-20 reps rest pause (then stretches)
Back Width- Lat Pulldowns 18 reps rest pause + 20 second static rep
Back Thickness- T-Bar Rows 8-20 reps straight set (then stretches)

Workout 2A
Biceps- Preacher Curls 14 reps rest pause + 30 second static
Forearms- Hammer Curls 15 reps straight set (then stretches)
Calves- Standing Calf Raises 12 reps straight set + 20 second negative
Hamstrings- Sumo Press 20 reps rest pause
Quads- Free Squats 4-6 reps/ Hack Squats 20 reps (then stretches)

Workout 1B
Chest- Incline Hammer Strength Machine 15 reps rest pause + 30 second static rep (then stretches)
Shoulders- Hammer Strength Shoulder Press 13 reps rest pause + 30 second static rep (then stretches)
Triceps- Skull Crushers 15-20 reps rest pause (then stretches)
Back Width- Hammer Strength Lat Machine 18 reps rest pause + 20 second static rep
Back Thickness- Seated Rows 8-20 reps straight set (then stretches)

Workout 2B
Biceps- Alt Dumbbell Curls 14 reps rest pause + 30 second static
Forearms- Seated Wrist Curls 15 reps straight set (then forearm/bicep stretches)
Calves- Seated Calf Raises 12 reps straight set + 20 second negative
Hamstrings- Lying Leg Curls 20 reps rest pause
Quads- Leg Press 6-10 heavy/ 20 lighter reps (then stretches)

[MusclesMarinara]

Can someone also explain the static rep I'm a bit confused.

[ironwarrior22]

Looks good so far. Normally you would have 3 workouts a, b and c. I've seen the statics done two ways: directly after the last rep and on a different set altogether, I do them on the last rep (it hurts more). Only other suggestions is to focus most on the eccentric portion of the movements because that's what will tear down the muscle and make you grow, lastly eat alot and always be consistent. Good Luck.

[MusclesMarinara]

What do you mean 3 workouts? I do a Monday Wednesday Friday monday routine.... Is that what you mean? 3 days per week.

[badfish51581]

There are six different workouts. You split your body into two different workouts and then come up with three workouts for each split. Then those are performed alternating M, W, F.

Here's mine....

Workout #1 (mon)
Chest - Dips
Shoulders - Dumbell Military
Back Thickness - Floor Deadlifts
Back Width - Pulldowns
Triceps - Smith Close Grip Bench

Workout #2 (weds)
Quads - Squats
Hams - Lying Leg Curl
Calves - Leg Press Calf Raise
Biceps - Barbell Curl
Forearms - Hammer Curl

Workout #3 (fri)
Chest - Flat Barbell Bench
Shoulders - Hammer Military
Back Thickness - T-Bar
Back Width - Pullups
Triceps - Skull Crusher

Workout #4 (mon)
Quads - Leg Press
Hams - Stiff Leg Deadlifts
Calves - Standing Calf Raise
Biceps - Dumbell Curls
Forearms - Reverse Grip Curls

Workout #5 (weds)
Chest - Incline Barbell Bench Press
Shoulders - Wide Grip Upright Rows
Back Thickness - Rack Deadlifts
Back Width - Cybex Pulldowns
Triceps - Cable Pushdowns

Workout #6 (fri)
Quads - Hack Squats
Hams - Standing Leg Curl
Calves - Seated Calf Raise
Biceps - Barbell Curls
Forearms - Pinwheels

[MusclesMarinara]

I read it was 4....

[MusclesMarinara]

No I read it wrong, I need to add a 3rd set of workouts... Thanks man

[Dunkelheit23]

Badfish why are you doing
1)Cable pressdowns
2)Quads first on B day
3) Triceps last on A day
4)Back thickness before width
5) Standing leg curls(each leg must be done seperately)

[HeavyDutyGuy]

How do you do a static on DB presses? There's no resistance in the top, unless you don't lock out, and then my arms would give out, lol.

[ironwarrior22]

How do you do a static on DB presses? There's no resistance in the top, unless you don't lock out, and then my arms would give out, lol.
I go until I can't get another complete rep then my training partner helps me bring it back up, then I hold it their until it drops.

[dropshot001]

There are six different workouts. You split your body into two different workouts and then come up with three workouts for each split. Then those are performed alternating M, W, F.

Here's mine....

Workout #1 (mon)
Chest - Dips
Shoulders - Dumbell Military
Back Thickness - Floor Deadlifts
Back Width - Pulldowns
Triceps - Smith Close Grip Bench

Workout #2 (weds)
Quads - Squats
Hams - Lying Leg Curl
Calves - Leg Press Calf Raise
Biceps - Barbell Curl
Forearms - Hammer Curl

Workout #3 (fri)
Chest - Flat Barbell Bench
Shoulders - Hammer Military
Back Thickness - T-Bar
Back Width - Pullups
Triceps - Skull Crusher

Workout #4 (mon)
Quads - Leg Press
Hams - Stiff Leg Deadlifts
Calves - Standing Calf Raise
Biceps - Dumbell Curls
Forearms - Reverse Grip Curls

Workout #5 (weds)
Chest - Incline Barbell Bench Press
Shoulders - Wide Grip Upright Rows
Back Thickness - Rack Deadlifts
Back Width - Cybex Pulldowns
Triceps - Cable Pushdowns

Workout #6 (fri)
Quads - Hack Squats
Hams - Standing Leg Curl
Calves - Seated Calf Raise
Biceps - Barbell Curls
Forearms - Pinwheels

first of all, your order is all wrong. it goes day 1 - chest, shoulders, triceps, back width, back thickess
day 2 - biceps, forearms, calves, hams, quads (followed by a quad widowmaker)

don't change up the order because it has been proven time and time again to work. just do dc as it is prescribed.