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
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