My DC routine....

[MuffDyver]

Day One - Monday
Chest - incline smythe
Shoulders - smythe presses to front
Triceps - Tricep Pulldowns
Back width - Wide-Grip Lat Pulldown
Back thickness - deadlift

Day Two - Wednesday
Biceps - barbell curls
Forearms - Palms-Down Dumbbell Wrist Curl Over A Bench
Calves - calves on a leg press
Hamstrings - Standing Leg Curl
Quads - squats

Day Three - Friday
(different exercise)
Chest - decline smythe
Shoulders - dumbbell shoulder press
Triceps - skull crushers
Back width - pull downs to back of head
Back thickness - smythe rows
(Sat+sun off)

Day Four - Monday
(different exercises)
Biceps - dumbbell curls
Forearms - Palms-Up Dumbbell Wrist Curl Over A Bench
Calves - Dumbell seated one leg calf
Hamstrings - stiff leg deadlift in smythe
Quads - hack squat

Day Five - Wednesday
(different exercise)
Chest - flat dumbbell press
Shoulders - Side Laterals
Triceps - dips (in upright position)
Back width - Close-Grip Front Lat Pulldown
Back thickness - barbell rows
(Sat+sun off)

Day Six - Friday
(different exercises)
Biceps - hammer curls
Forearms - same
Calves - seating calf raises
Hamstrings - Lunges
Quads - leg press
(Sat+sun off)


....is this correct?? how does it look??

 

[esvux]

Squat and deadlifts seem close together, recovery wise. Some isolation exercises in there like lateral raise arent ideal (compounds preferred), but if done with the right intensity should be fine. Personally for forearms i'd prefer a more compound exercise too, hammer curls, reverse grip curls, rope curls, instead of the wrist curls. Remember focus is on heavy compound movements whenever possible.

 

[MuffDyver]

thanx for responding esvux. i was thinking about doing hammer curls but i thought they isolated the biceps. so im guessing your familiar with DC's routine??

 

[esvux]

Hammers hit the forearm and bicep. You can try pinwheel curls also for forearm, or crossbody hammer curl, bringing the DB to the opposite shoulder. Yes Im currently using DC routine.

 

[thorsky]

I would junk the side laterals and go for a smythe press behind the neck(ear level only). Also, do a specific bicep curl then a forearm exercise. Don't do hammers for both on that day. I would pick something other than the wrist curls as well. Like esvux said, use pinwheels as a forearm exercise. Then reverse cable curls for another. Stop by IM and hit the doggpound. You'll get a lot more answers over there.