iron addicts beginner routines

Here is a summary of some of the stretches done: DC's stretching methods: chest=flat bench 90lb dumbbells chest high--lungs full of air--first 10 seconds drop down into deepest stretch and then next 50 seconds really push the stretch (this really really hurts) but do it faithfully and come back in this message board in 4 weeks and tell me if your chest isn't much fuller and rounder triceps-seated on a flat bench-my back up against the barbell---75lb dumbbell in my hand behind my head (like in an overhead dumbbell extension)--sink dumbbell down into position for the first 10 seconds and then an agonizing 50 seconds slightly leaning back and pushing the dumbbell down with the back of my head shoulders-this one is tough to describe--put barbell in squat rack shoulder height--face away from it and reach back and grab it palms up (hands on bottom of bar)---walk yourself outward until you are on your heels and the stretch gets painful--then roll your shoulders downward and hold for 60 seconds biceps--just like the above position but hold barbell palms down now (hands on top of bar)--sink down in a squatting position first and if you can hack it into a kneeling position and then if you can hack that sink your butt down--60 seconds--I cannot make it 60 seconds--i get to about 45--its too painful--if you can make it 60 seconds you are either inhuman or you need to raise the bar up another rung back--honestly for about 3 years my training partner and I would hang a 100lb dumbbell from our waist and hung on the widest chinup bar (with wrist straps) to see who could get closest to 3 minutes--I never made it--I think 2 minutes 27 seconds was my record--but my back width is by far my best bodypart--i pull on a doorknob or stationary equipment with a rounded back now and its way too hard too explain here--just try it and get your feel for it hamstrings--either leg up on a high barbell holding my toe and trying to force my leg straight with my free hand for an excruciating painful 60 seconds or another exercise I could only show people and not type here quads--facing a barbell in a power rack about hip high --grip it and simultaneously sink down and throw your knees under the barbell and do a sissy squat underneath it while going up on your toes.

Bench Dips 1 Arm Upright Row Neck Work Day Two Shrugs Pull-Ups Bent Row Hammer Curls Day Three Glute Ham Raise Leg Extensions Squats Abs Day One, Week Two Incline Dumbbell Press/BP Incline Fly Lateral Raises Tricep Push Downs Day Two, Week Two Pull-ups/Downs, Vary Grip Every Wk Dumbbell Curls Reverse Curls Rack-Pulls Day Three, Week Two Hanging Leg Raises Resistance abs Hammer Leg Curl Leg Extension Leg Press Most lifts done for one set each, either strait sets to failure or rest-pause EXTREME stretching is key to DC’s training protocol.