Keith Fabbri “DC Split”

Keith Fabbri

DC Split

3/14/19

Below is my current DC style split. I have evolved a bit over the years from the traditional Upper/Lower blast and cruise that Dante first introduced in the 90s. After about 2 years of that I started to do a more advanced split and it’s continued to slightly change. I have done Fortitude Training as well and like it a lot but I am injury free and back to my DC roots. Here is what I am currently doing.

Split is 2 on 1 off or 4x per week depending on recovery.

Day 1 Delts/Triceps

DB Side Lateral 1 x 8-12 + 1 rest pause

drop weight 25% and do neg reps to failure and a static hold

Machine Rear Delt 1 x 8-12 + rest pause

drop weight same as above

Behind Neck Press 1 x 6-10 + 2 rest pauses

Cable Side Lat (lengthened/bottom range) 2 x 15-20

Cable Side Lat (shortened/top range) 2 x 15-20

DB rear lateral 2 x 15-20

then 1 back off set to absolute failure

Rope Pressdown 1 x 8-12 + rest pause

Drop weight as above

OH Rope Extension 1 x 8-12 + 2 rest pause

Close grip press 2 x 15-20

then 1 back off set to absolute failure

Day 2 Back/Calves

Pullovers 1 x 8-12 + 1 rest pause

drop weight 25% and do neg reps to failure and a static hold

Jansen Rows 1 x 8-12 + 2 rest pauses

Rack Chins 1 x 6-10 + 2 rest pauses

slow negative on each rep

Deadlifts 1 x 3-5 back off set of 1 x 8-10

Standing Calve Raise 1 x 15-20

slow negative on each rep

Day 3 Chest/Delts/Biceps

Pec Deck Flye 1 x 8-12 + 1 rest pause

drop weight 25% and do neg reps to failure and a static hold

Flat Bench Press 1 x 8-12 + 2 rest pauses

Smith Incline Press 1 x 6-8 then back off set 1 x 8-12

Dips widowmaker set of 20+

Machine Shoulder press (Muscle rounds) 6 x4

Cable 1 Arm preacher curl 1 x 10-15 + rest pause

then drop weight as above

DB Incline Curl 1 x 8-12 + rest pause

DB Hammer Curl 1 x 8-12 then back off set 1 x 12-15

1 arm High Cable Curl (pull behind head)

1 x 20+ widowmaker set

Day 4 Hams/Quads

Lying Leg Curl 1 x 6-10+ 1 rest pause

drop weight 25% and do neg reps to failure and a static hold

Seated Leg Curl 1 x 6-10+ 2 rest pauses

SLDL 1 x 20+ Widowmaker set to absolute failure

Leg Extensions 1 x 8-12 +rest pause

drop weight 25% as above

Squats  1 x 6-10 then back off set 1 x 8-12

Hack squats  1 x 8-12 then back off set of 10-15

Leg Press 1 x 20+ Widowmaker set

Slow negative on each rep until primary failure. Then singles (ghetto rest pause with 3 breaths) until absolute failure