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  1. #1
    PENCILNECK SizZ's Avatar
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    Default check out my program

    Ive combined a little DC and a little H.S.T. into a program that i think would work for me. I am looking for suggestions pertaining to the order and exercise choices, to make it more fluid. let me know what you think.

    Monday (exercises are one to two work sets)
    -----------
    Deadlift
    pulldowns (alt w/n grip everyweek)
    leg extensions
    seated leg curls
    decline bench
    flies
    barbell shrug
    Kai Press (reverse grip barbell front raise)
    Db lat raise
    incline rear arnold's(crossbody rear delt raise)
    Db curl
    Tricep extension
    Seated Calf Raise
    Ab core

    Wednesday
    ---------------------
    Inc bench
    Flat bench
    chins
    T-bar rows
    Leg Press
    lying leg curl
    Upright rows
    military press
    machine lateral raise
    machine rear fly
    Hammer curl (alt cross hammers weekly)
    db kickbacks
    calf roller
    Dragon leg lift

    Friday
    -----------------
    Squats
    Stiff leg Deadlift
    Seated rows (alt w/n weekly)
    haney's (reverse grip, bent db rows)
    Flat bench DB press
    Incline db fly
    Db shrug
    Db shoulder press
    Reverse cable crossover (rear delt)
    Arnold Press (front press supined to pronated)
    single arm cable curl
    Palumbo's (rev grip cable tricep extension)
    standing calf raise
    roman chair leg lifts

    Wk 1 15rm
    wk 2 15rm plus 5 or ten lbs
    wk 3 12rm
    wk 4 10rm
    wk 5 8rm
    wk 6 5rm

  2. #2
    PENCILNECK SizZ's Avatar
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    I guess I should emphasize I'm not trying to "create" a NEW system. I just combined what worked for me into a six week workout schedule. All I'm looking for is any suggestions on exercises whether it be something that might be better or an order that might be more beneficial. Thanks.

  3. #3
    RX MEMBER dropshot001's Avatar
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    it is a little hard to critique your routine without your proposed sets/reps (or rep range)

  4. #4
    PENCILNECK SizZ's Avatar
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    Quote Originally Posted by dropshot001 View Post
    it is a little hard to critique your routine without your proposed sets/reps (or rep range)

    ah yes, it is one to two work sets per exercise ( and any warmups required to safely get there).

    the first week the reps are 15rm
    2nd= 15rm+ 5 to 10 lbs
    3rd= 12rm
    4th= 10rm
    5th= 8rm
    6th= 5rm

    I took the choose 3 fav exercises and stretch from dc, and the weekly rep range from H.S.T.(slightly adapted)
    Basically I took the two best programs that worked for me and tweaked them to better fit me and my schedule.
    Thanks.

  5. #5

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    A lot of exercises! I'd cut down on some of them, stay with more fundamental ones and work them hard.. Just my 2 cents..

  6. #6
    GYM RAT MacFlashGordon's Avatar
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    Looking for pointers myself. I'd agree with HeavyDutyGuy - that's a hell of a lot of exercises per session. How long does a session take?

  7. #7
    RX MEMBER MrDiamondCalves's Avatar
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    Quote Originally Posted by HeavyDutyGuy View Post
    A lot of exercises! I'd cut down on some of them, stay with more fundamental ones and work them hard.. Just my 2 cents..

    Agreed, I never do more than five, ever.

    I would be fucked trying to do that week in week out...

  8. #8
    PENCILNECK SizZ's Avatar
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    Two workouts in and it's not too bad, bout the same if I did a traditional 3 day/ wk split. Recovery is faster, so far. It takes two of us about 1 1/2 hrs to finish up.

  9. #9
    NOVICE TrainDC4life's Avatar
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    Hey sizz, classic DC does not do more than 5 exercises in a wokout, usually with 1-2 wrmups and a working set. I think you need to cut down the exercises. You are going to burn yourself out in a matter of weeks, I think.

  10. #10
    PENCILNECK SizZ's Avatar
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    At the 15 rm it ain't so bad right now but looking ahead, you may be right about burning out. Further in when were hitting the 8's and 5's, we may have to adjust and go for more compound movements, and possibly drop some exercises. I partied too much last year and this may be a way of forcing myself to slow down and recover properly. Me and my training partner are pretty stoked to try it out. Thanks for the input, I realize this isn't DC but I did learn a lot and am I tinkerer, I'm just trying to find the best thing for me. We like to go high volume, but realize you get more growth cycles with med low volume high Intensity- more often. So dabbling with our favorite exercises and our 3 day(mwf) schedule, I tried to take what I learned, and implement them into something that made sense to me. Hypertrophy specific training's (hst) principles are adhered to the most in this regimen, but slightly tweaked to have 3 W.O.s instead of 1a1b and 2a, they share the one to two work set philosphy.

  11. #11
    GYM RAT
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    I also agree with the volume. When i messed around with a fullbody routine i did something like this

    Bench
    Chins
    Squat
    Curls
    Skull Crushers

    next workout i would change the movements. I would swap squats with deads, bench with incline ect. I never did more then 7 movements

  12. #12
    GYM RAT Armored Underdog's Avatar
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    I did something a little similar, and it got me great results, and I have had someone else try mine out to see if it would work on other people. It did have some DC thought to it, and other programs I have tried and such. I just wish I had the time to be committed to it again.

    But three full body like you are doing, I would suggest the monday and wednesday to be moderate to light weight, and friday heavier weight for the reason being is that you have two days of rest instead of one. But that is only my opinion, it is up to you to decide in finality.

  13. #13
    RX MEMBER dropshot001's Avatar
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    you got a ton of volume in there, might want to cut some of it out a little so you can recover and grow better.

  14. #14
    MUSCLEHEAD Marduk The UnREPable's Avatar
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    That's lots of volume . Can you recover a body part and train it again just 2 days after ? How long have you been lifting ? . But well , you said it's feeling like working and if that's the case keep on it I guess , just make sure there's also tons of volume in your food intake.

  15. #15
    PENCILNECK SizZ's Avatar
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    it is a lot of volume overall, but its not hitting any of the individual receptors or muscle groups hard enough to burn them out and to burn out the CNS. Its basically the same volume and work load of a traditional 3 day split but just spread out through out the week. According to HST the body IS ready to grow again in 48hrs. So instead of One maybe two growth cycles in a week per muscle group you get 3. So in 6 weeks you get 18 growth cycles instead of 6. You do just enough to grow and then stop, basic progressive overload with out the Central Nervous System overload. kinda like haney said (I think it was him and others too) "Stimulate dont Annihilate". The ONLY thing I missed on HST was variety of exercises, so I incorporated some of my favorites, to stave off boredom. the basic format is very similar. Ive been lifting since late '06 more seriously since spring of 07. I had that first growth period during High volume workouts and got hooked thinking that is what made me grow but at that point I could of grown off of any type of training. Been studying my tail off since. ive also arranged it so with each workout they start with either legs, chest or back emphasis. We needed a new program, coming off of HST before the holidays. We loved it but, felt it needed tweaking to better fit our schedules and to better fit how we like to workout (everybody part, different angles). 3workouts down and recovery is right on point. 3 down 15 to go!

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