Dette er hentet fra www.intensemuscle.com og er skrevet av jimpaul som er longtime DC trainee..
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I think that if you less experienced people are not going to listen to us about needing to try different routines then I'd suggest to try this (IMO):

(First two years to lifting=2 straight sets, Third year=1 straight set)
1. Make up a routine with mainly compound movements. Always concentrate on getting stronger and better with all your exercises. Form and safety are a number one priority!
That means warmup properly as well.
2. Use a 3 exercise rotation.
3. Keep all rep ranges in the safety zone of 10 reps and more.
4. Learn all you can about nutrition. I can't stress this one enough.
5. Honestly you should do well as the main factors of any successful program are nutrition and constant weight progression. That's the bottom line.
6. Don't overdo anything. Give yourself a break when you need rest.



jim

link: http://www.intensemuscle.com/showthread.php?t=8205

Jeg bruker selv dette oppsette når jeg setter opp programmer til andre, unntaket er at jeg bruker en 2 øvelse rotasjon.