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Has anyone tried the DC advanced split he posted on Instagram?

FK86

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@DOGGCRAPP

hey brother, how do we progressive overload the middle delt?

my problem is, my anterior delt is very good, so OHP seems like a backwards step to balance my shoulders. But when trying to RP and progress on Db laterals, it seems you can always progress by a little more body English or cutting ROM

I guess I’m asking everyone is there other very good middle delt exercises you can lock into and keep tension on the middle delt and logbook?

or just make sure to hit 3-5 sets to true failure and not keep up with reps like we would do on a hammer press?

I know that was directed at Dante, but I like wide-grip upright rows. On an Olympic barbell that's ring finger around the groove, thumbless grip.
 

heavyhitter

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@DOGGCRAPP

hey brother, how do we progressive overload the middle delt?

my problem is, my anterior delt is very good, so OHP seems like a backwards step to balance my shoulders. But when trying to RP and progress on Db laterals, it seems you can always progress by a little more body English or cutting ROM

I guess I’m asking everyone is there other very good middle delt exercises you can lock into and keep tension on the middle delt and logbook?

or just make sure to hit 3-5 sets to true failure and not keep up with reps like we would do on a hammer press?
Seated side lateral raise machine. Bomb away on that RP for 25 total reps until the weight get super heavy and the reps come down and you’ll have good middle delts
 

cracker backer

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I’ve used this split off and on since he originally posted it. I love it. Recently I’ve been mashing some of the days together to make it fit into a 4 day per week schedule, just because my work/life schedule was making it hard to get in to the gym 5 days. It’s not as good that way though because the workouts take a good bit longer and as a result I feel like I’m not recovering as well. Starting back to the original 5 day schedule next week. Only change I will make is doing bi’s and tri’s together one one day and moving rear delts in with shoulders (and add a trap movement on that day)
 

heavyhitter

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I just started doing this split again on Monday and am remembering why I liked it. Had two really good workouts so far
 

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