09-30-2015, 05:26 AM
Hi, I just wanted to layout what I did the first week and get a quick critique, see if it is in line what I should be following. Did DC for years but been out of the gym past 6 months due to injuries.
Day 1 Tier 1
Pulldown Load
Incline HS
Machine Shoulder Press
Leg Ext Pump
Hack Squat Machine
Lying Leg Curl
Sit Calf
Addc
Day 2
Legcurl Load
Hack Squat
Lying Curl
Add
Sit Calf
Cable Fly Pump
Mach Shoul press / Abs
Pulldown / Machine curl
Day 3
Pulldown
Mach Low Row
Mach Fly
Shrugs
Pulldown
Cable Curl
Leg Ext
Leg Curl
Calf / Add
Abs
For second week, is this where B kicks in and I do different exercise ? or is it okay to keep some and just switch some out?
Thank you!
Day 1 Tier 1
Pulldown Load
Incline HS
Machine Shoulder Press
Leg Ext Pump
Hack Squat Machine
Lying Leg Curl
Sit Calf
Addc
Day 2
Legcurl Load
Hack Squat
Lying Curl
Add
Sit Calf
Cable Fly Pump
Mach Shoul press / Abs
Pulldown / Machine curl
Day 3
Pulldown
Mach Low Row
Mach Fly
Shrugs
Pulldown
Cable Curl
Leg Ext
Leg Curl
Calf / Add
Abs
For second week, is this where B kicks in and I do different exercise ? or is it okay to keep some and just switch some out?
Thank you!