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Additionally, I still remember what Dante said a long time ago on his website for someone who needs added growth for chest. He recommended after doing the RP working set for chest, take a minute or two to catch your breath. Afterwards, grab a relatively lighter weighted set of dumbbells (example: 50's) and rep out. Doesn't matter how high. Every session thereafter, grab heavier and heavier weights and get as many as possible.
The progression might look like this:

-50 x 25 reps
-55 x 21 reps
-60 x 18
-65 x 16
-70 x 16
-75 x 14
...And so on. Basically, the heavier the weight, the fewer reps...And there's so many reps really that you still only need one working set before stretches.

He ended up erasing that post of his I believe because he thought it was going to make the majority of people reading it overtrain..Plus, his personal training costs so much to get that he still wants most of his techniques to remain hidden.

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Upper Body Workout One:
1. Barbell Bench Press: (flat 5x5)
2. Dumbbell decline Flies 2x10 (same weight)
3. Horizontal Lat Work (Barbell JS Rows, 5x5)
4. Shoulders/ Traps
A1. High Pulls 2x6
A2. Lateral Raises 2x10
5. skull crushers 15-18RP
6. Biceps (1-2 exercises, 3-5 sets total)


Lower Body Workout One:
1. Snatches/Overhead Squats (3x3 @ 75%, then overhead squat to a heavy single)
2. Max Effort Movement: Deadlifts 3x5 working up to 5RM
3. Goodmornings 3x5 same weight
4. Pullthroughs (3-5 sets of 10-12, some arched back, some rounded back)
5. Weighted Hyperextensions (2-3x10-12)
6. Weighted Abs/ Obliques (5x10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)


Upper Body Workout Two:
A1. Low Incline Smithy Press 15RP
A2. DB Incline Burn outs 1x Failure (only if I feel the RP didn't give me a good workout)
2. Standing Overhead Press 3x8
3. Dips 3x10
4. Vertical Lat Work (Lat Pulldowns 4x8; use different bars and work different planes)
5. Tricep Extension (1 hand pushdowns – 3x10)
B1. Barbell Curls 3x8
B2. Hammer Curls 2x10

I was thinking of doing a RP for Barbell curls but I don't know if I would be able to do another exercise for Bi's. 0311, suggestions?

Lower Body Workout Two:
1. Power Cleans ( 3x3 @ 75%)
2. Olympic Back Squats (A2G [1x5])
A1. Leg Extensions (2 sets of 10-12)
A2. Glute Ham Raises (2 sets of 10-12)
5. Weighted Reverse Hyperextensions (2x10-12 )
6. Weighted Abs/ Obliques (5x10 total – weighted situps, ab pulldowns on high cable or with bands, dumbbell side bends, etc.)


So this is what I'm thinking of doing I might experiment with RP for Bi's I just have to think of a way to incorporate without overtraining since this will be my first official attempt at DC RP.

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