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Dan Duchaine Workout

Dan Duchaine's Body Contract Workout Routine

The late Dan Duchaine was known as the "Steroid Guru", but I think that name was selling him short. He was not just someone who knew a lot about steroids, he also was very knowledgeable about nutrition and training for bodybuilding.

Dan did a lot of thinking about what would be the perfect workout routine to build muscle as fast as possible, a training program that would generate the maximum anabolic response while keeping catabolic factors to a minimum.

His research resulted in what he called The Body Contract Workout. This had a double meaning - contract as in an binding agreement and also referring to maximum muscle contraction.

Here are the basics of the Body Contract Training System, so you can give this workout routine a test drive and see how it works for you.

Monday: Shoulders, Biceps and Triceps

Barbell Press

Dumbbell Lateral Raise

Dumbbell Rear Lateral Raise

Barbell Shrugs

Incline Hammer Curls

Preacher Curls with EZ Curl Bar

V-Bar Triceps Pushdown

Overhead Triceps Extensions with Dumbbell

Triceps Dips

Tuesday: Legs, Calves and Abs

Hack Squat or Front Squats

Leg Press

Leg Extensions

Stiff Leg Deadlift

Leg Curls

Standing Calf Raise

Seated Calf Raise

Abdominal Crunch

Reverse Crunch or Leg Raise

Wednesday and Thursday: Rest Days

Friday: Chest and Back

30 Degree Incline Bench Press

Flat Dumbbell Fly

Decline Bench Press or Dips on V-Bar

One Arm Row

Lat Pulldowns

Rack Deadlifts

Dumbbell Pullovers

Saturday and Sunday: Rest Days

Notes on how to the workout correctly:

Don't change the exercises, Dan choose the exercises based on which ones worked the maximum number of muscle fibers for each body part.

Workout for three weeks then take one week off each and every month.

Do two lighter warm up sets on the first exercise for each body part, you don't need to warm up on the other exercises for the same body part.

For your work sets use a weight that is 70 percent of your 1 rep maximum and do 12 reps to positive failure, then with no rest and the help of your training partners increase the weight to 85 percent of your 1 rep max and do 3 slow and controlled negative only reps. Your workout partners (it's best to have 2 of them) lift the weight for you and you lower it.

Take a three minute rest between sets and exercises.

Do no more than three sets for each exercise, adding up to a total of no more than 5 sets for each muscle group.

Dan Duchaine felt that his Body Contract Workout was that best way for natural bodybuilder to get maximum strength and muscle gains. But he noted that it would work for bodybuilders on steroids also, but that those using steroids wouldn't need to take the forth week off every month.

So why not give it a try and see what Dan Duchaine's Workout can do for you?

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Dan Duchaine Workout