DC Approved Exercises
SS - Straight Set
RP - Rest Paused
CHEST
incline smythe 11-15 RP
decline smythe 11-15 RP
hammer strength press 11-15 RP
other good machine press 11-15 RP
incline barbell 11-15 RP
decline barbell 11-15 RP
incline dumbbell press 11-15 RP
flat dumbbell press 11-15 RP
decline dumbbell press 11-15 RP
flat barbell press 15-30 RP
SHOULDERS
smythe presses to front 11-15 RP
smythe presses to back of head 11-15 RP
hammer strength press 11-15 RP
other good machine press 11-15 RP
barbell press to front 11-15 RP
barbell press to back of head 11-15 RP
shoulder press 15-20 RP
TRICEPS
close grip bench in smythe 11-15 RP
reverse grip bench in smythe 11-15 RP
skull crushers 15-30 RP
dips (in upright position) 15-20 RP
*NO STATICS ON TRICEPS*
BACK WIDTH
rack chins to front 15-20 RP
rack chins to back of head 15-20 RP
reverse grip rack chins (close grip) 15-20 RP
assisted pullups 15-20 RP
hammer strength "pulldown" machines 11-20 RP
other good "pulldown" machines 11-20 RP
pull downs to front 11-20 RP
pull downs to back of head 11-20 RP
BACK THICKNESS
deadlift 6-8 SS, 3-4 SS or 10-12 SS, 6-8 SS
rack deadlift 6-8 SS, 3-4 SS or 10-12 SS, 6-8 SS
T-bar rows 12 SS
smythe rows 12 SS
BICEPS
barbell curls 15-20 RP
alternate dumbbell curls 15-20 RP
barbell preacher curls 11-15 RP
hammer strength machine curls 15-20 RP
other good machine curls 15-20 RP
cable curls 15-20 RP
FOREARMS
hammer curls (alternated) 12-20 SS
pinwheel curls (alternated) 10-12 SS
reverse grip one arm cable curls 12-20 SS
CALVES
calves on a leg press 12 SS
standing calf raises 12 SS
calves in hack squat 12 SS
seating calf raises 12 SS
any calf machine with a good range of motion 12 SS
HAMSTRINGS
seating leg curls 20-30 RP
standing leg curls 20-30 RP
lying leg curl 20-30 RP
stiff leg deadlift Sets of 6 SS, add 20 lbs each set until failure
sumo presses 12-20 SS
QUADS
squats 4-8 SS, 20 SS
smythe squats 4-8 SS, 20 SS
hack squat 4-8 SS, 20 SS
leg press 4-8 SS, 20 SS
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