Bodybuilding.net - Bodybuilding Forum - View Single Post - Kane's DFHT (Courtesy of 0311 once again)

Kane · 01-12-2007, 11:27 AM

Here's the Template I'll be using for my DFHT Training:

Workout One: RE DAY
1./// Incline Barbell: 4 x 10
2./// JS Rows: 5 x 5
3./// Decline DB Press: 3 x 8-12
4./// Face Pulls: 2 x 10
5./// Upright Rows: 2 x 10
6./// One-Handed Pushdowns: 3 x 12
7./// Incline Curls: 3 x 10
8./// Hammer Curls: 1 x 15-25

Workout Two: ME DAY
1./// A2G Squats: 5 RM
2./// Goodmornings: 3 x 5
3./// Pullthroughs: 3 x 12
4./// Hamstring Curls: 2 x 10
5./// Leg Extensions: 2 x 10
6./// Weighted Abs/ Obliques A: 5 x 10
7./// Calves-Seated

Workout Three: ME DAY
1./// Flat Bench: 5 RM
2./// Floor Press: 5 RM
3./// Seated Military Press: 3 x 5
4./// Weighted Dips (Machine): 2 x 10
5./// Pulldowns (Wide): 2 x 10
6./// Pulldowns (Medium): 2 x 10
7./// Skullcrushers: 3 x 10
8./// Barbell Curls: 3 x 10

Workout Four: RE DAY
1./// Wide Stance Parallel Squats 4x10
2./// Platform Deadlifts: 5 RM
3./// DB Swings: 3 x 12
4./// Hamstring Curls: 1 x 8-10
5./// Leg Extensions: 1 x 20
6./// Weighted Hyperextensions: 2 x 10
7./// Weighted Abs/ Obliques B: 5 x 10
8./// Calves- Standing

After DF 5x5 I had about 3 weeks of off time. During this time I did my deload and tried to maintain my strength in my pressing exercises, since those are always what I lose first.

I'm going to be using this for a 4 week load 1 week deload followed by DF 5x5 again. The idea of doing DFHT is too pack on some mass and work on my weak points.

I haven't posted in my journal lately because my internet has been down (I've been logging in on the computers at school) but now its working so I'll bring everyone up to speed.