Hey guys, I've been studying up on DC training. I revised my DC workout plan and came up with this. I think I've followed all of the concepts to a T. What do you think?
S = Straight Set
RP = Rest-pause
Workout 1
Barbell Incline Bench Press
2 Sets (12, 6) 11 to 15 (RP)
Chest Stretch
60 Seconds
Barbell Shoulder Press to Front
2 Sets (15, 10) 11 to 20 (RP)
Shoulder Stretch
60 Seconds
Close-grip Bench Press
2 Sets (15, 10) 11 to 20 (RP)
Triceps Stretch
60 Seconds
Close-grip Pulldowns
2 Sets (12, 6) 11 to 15 (RP)
Deadlifts
2 Sets (12, 8) 6 to 9 (S), 9 to 12 (S)
Back Stretch
60 Seconds
Workout 2
Barbell Curls
2 Sets (15, 10) 11 to 20 (RP)
Hammer Curls
2 Sets (15, 10) 10 to 20 (S)
Biceps Stretch
60 Seconds
Standing Calf Raises
2 Sets (15, 10) 10 to 12 (S)
Leg Curls
2 Sets (20, 12) 15 to 30 (RP)
Hamstrings Stretch
60 Seconds
Smythe Squats
3 Sets (12, 8, 4) 6 to 10 (S), 20 (S)
Quadriceps Stretch
60 Seconds
Workout 3
Dumbbell Flat Bench Press
2 Sets (12, 6) 11 to 15 (RP)
Chest Stretch
60 Seconds
Dumbbell Shoulder Press
2 Sets (12, 6) 11 to 15 (RP)
Shoulder Stretch
60 Seconds
Dumbbell Pullover
2 Sets (15, 10) 15 to 20 (RP)
Triceps Stretch
60 Seconds
Pullups
2 Sets (15, 10) 11 to 20 (RP)
Barbell Bent-over Rows
2 Sets (15, 10) 10 to 12 (S)
Back Stretch
60 Seconds
Workout 4
Alternate Dumbbell Curls
2 Sets (15, 10) 11 to 20 (RP)
Pinwheel Curls
2 Sets (15, 10) 10 to 20 (S)
Biceps Stretch
60 Seconds
Calves on Leg Press
2 Sets (15, 10) 10 to 12 (S)
Sumo Leg Press
2 Sets (20, 12) 15 to 25 (S)
Hamstrings Stretch
60 Seconds
Leg Press
3 Sets (12, 8, 4) 6 to 10 (S), 20 (S)
Quadriceps Stretch
60 Seconds
Workout 5
Barbell Decline Bench Press
2 Sets (12, 6) 11 to 15 (RP)
Chest Stretch
60 Seconds
Upright Rows
2 Sets (15, 10) 11 to 20 (RP)
Shoulder Stretch
60 Seconds
Reverse-grip Bench Press
2 Sets (15, 10) 11 to 20 (RP)
Triceps Stretch
60 Seconds
Pulldowns to Front
2 Sets (12, 6) 11 to 15 (RP)
Machine Rows
2 Sets (12, 8) 6 to 9 (S), 9 to 12 (S)
Back Stretch
60 Seconds
Workout 6
Machine Curls
2 Sets (15, 10) 11 to 20 (RP)
Reverse-grip One Arm Cable Curls
2 Sets (15, 10) 10 to 20 (S)
Biceps Stretch
60 Seconds
Calf Machine
2 Sets (15, 10) 10 to 12 (S)
Stiff-leg Deadlift
2 Sets (15, 10) 12 (S)
Hamstrings Stretch
60 Seconds
Hack Squat
3 Sets (12, 8, 4) 6 to 10 (S), 20 (S)
Quadriceps Stretch
60 Seconds
S = Straight Set
RP = Rest-pause
Workout 1
Barbell Incline Bench Press
2 Sets (12, 6) 11 to 15 (RP)
Chest Stretch
60 Seconds
Barbell Shoulder Press to Front
2 Sets (15, 10) 11 to 20 (RP)
Shoulder Stretch
60 Seconds
Close-grip Bench Press
2 Sets (15, 10) 11 to 20 (RP)
Triceps Stretch
60 Seconds
Close-grip Pulldowns
2 Sets (12, 6) 11 to 15 (RP)
Deadlifts
2 Sets (12, 8) 6 to 9 (S), 9 to 12 (S)
Back Stretch
60 Seconds
Workout 2
Barbell Curls
2 Sets (15, 10) 11 to 20 (RP)
Hammer Curls
2 Sets (15, 10) 10 to 20 (S)
Biceps Stretch
60 Seconds
Standing Calf Raises
2 Sets (15, 10) 10 to 12 (S)
Leg Curls
2 Sets (20, 12) 15 to 30 (RP)
Hamstrings Stretch
60 Seconds
Smythe Squats
3 Sets (12, 8, 4) 6 to 10 (S), 20 (S)
Quadriceps Stretch
60 Seconds
Workout 3
Dumbbell Flat Bench Press
2 Sets (12, 6) 11 to 15 (RP)
Chest Stretch
60 Seconds
Dumbbell Shoulder Press
2 Sets (12, 6) 11 to 15 (RP)
Shoulder Stretch
60 Seconds
Dumbbell Pullover
2 Sets (15, 10) 15 to 20 (RP)
Triceps Stretch
60 Seconds
Pullups
2 Sets (15, 10) 11 to 20 (RP)
Barbell Bent-over Rows
2 Sets (15, 10) 10 to 12 (S)
Back Stretch
60 Seconds
Workout 4
Alternate Dumbbell Curls
2 Sets (15, 10) 11 to 20 (RP)
Pinwheel Curls
2 Sets (15, 10) 10 to 20 (S)
Biceps Stretch
60 Seconds
Calves on Leg Press
2 Sets (15, 10) 10 to 12 (S)
Sumo Leg Press
2 Sets (20, 12) 15 to 25 (S)
Hamstrings Stretch
60 Seconds
Leg Press
3 Sets (12, 8, 4) 6 to 10 (S), 20 (S)
Quadriceps Stretch
60 Seconds
Workout 5
Barbell Decline Bench Press
2 Sets (12, 6) 11 to 15 (RP)
Chest Stretch
60 Seconds
Upright Rows
2 Sets (15, 10) 11 to 20 (RP)
Shoulder Stretch
60 Seconds
Reverse-grip Bench Press
2 Sets (15, 10) 11 to 20 (RP)
Triceps Stretch
60 Seconds
Pulldowns to Front
2 Sets (12, 6) 11 to 15 (RP)
Machine Rows
2 Sets (12, 8) 6 to 9 (S), 9 to 12 (S)
Back Stretch
60 Seconds
Workout 6
Machine Curls
2 Sets (15, 10) 11 to 20 (RP)
Reverse-grip One Arm Cable Curls
2 Sets (15, 10) 10 to 20 (S)
Biceps Stretch
60 Seconds
Calf Machine
2 Sets (15, 10) 10 to 12 (S)
Stiff-leg Deadlift
2 Sets (15, 10) 12 (S)
Hamstrings Stretch
60 Seconds
Hack Squat
3 Sets (12, 8, 4) 6 to 10 (S), 20 (S)
Quadriceps Stretch
60 Seconds