Dan Duchaine's Body Contact Workout
Dan Duchaine was known as "The Steroid Guru" but he also developed a very effective workout known as the Body Contract Workout, which works just as well for natural lifters as it does for steroid users.
With the Body Contract Workout, you will be able to fully stimulate all of your major muscle groups and ensure that you maximize your muscle mass potential.
Here are the basics of the Dan Duchaine workout program:
The Workout Split:
Day One - Shoulders, Biceps and Triceps
Day Two - Legs, Calves and Abs
Day Three - Rest Day
Day Four - Rest Day
Day Five - Chest and Back
Day Six - Rest Day
Day Seven - Rest Day
The Best Exercises For Each Body Part:
Shoulders: Barbell Shoulder Press, Side Dumbbell Lateral Raise, Rear Dumbbell Laterals and Barbell Shrugs.
Biceps: Seated Incline Dumbbell Hammer Curls and Preacher Curls with EZ Curl bar.
Triceps: V-bar Cable Pushdown, Overhead Dumbbell Extensions and Machine Dips or Bench Dips.
Legs: Front Squats or Hack Squats, Leg Press, Leg Extensions, Stiff Legged Deadlift and Leg Curls.
Calves: Standing Calf Raise and Seated Calf Raise.
Abs: Crunch Machine and Incline Reverse Crunch.
Chest: 30 Degree Incline Barbell Press, Flat Bench Dumbbell fly and V-Bar Dips
or Decline Barbell Press.
Back: Machine or Dumbbell One Arm Rows, Lat Machine Pulldown, Rack Deadlift and Dumbbell or Machine
Do one to three sets for each exercise in the following manner, perform 12 reps with 70% of your one rep max, then with no rest add weight to 85% of your one rep max and do 3 negative only reps.
The Dan Duchaine Workout is one of the most effective training programs that you can use, and is sure to get you into your best condition within a matter of a few short months.
Disclaimer: The information presented
is intended to be used for educational purposes only. The statements made
have not been evaluated by the Food and Drug Administration (U.S.). These
products are not intended to diagnose, treat, cure or prevent any condition
or disease. Please consult with your own physician or health care practitioner
regarding any suggestions and recommendations made.