A veteran powerlifter and Westside Barbell “graduate,” Dave Tate, Founder and CEO of Elite FTS, designed his current training regimen with the help of former Westside training partner John “Mountain” Meadows.
LEGS
Seated Leg Curl – 3* x 10, 3 x 10 Leg Press – 6** x 8 Lunges – 1 x Failure Back Attack – 2 x 10
* Warm-up sets. ** Begin with one plate on each side, then add a plate for each set until you get to three. Perform two sets with three plates, then remove a plate for each set until you’re back to one.
CHEST
Machine Press – 3* x 10, 3 x 8 Incline Log Press – 2* x 6, 3 x 6 Flat Dumbbell Bench Press – 2* x 8, 2 x 8 Parallel Bar Dip – 2 x Failure
*Warm-up sets.
BACK
Biangular Pull-Down – 4 x 8 Assisted Pull-Up – 3 x 15 (wide grip), 4 x 15 (narrow grip) Dead Stop Dumbbell Row – 3 x 10 Low Machine Row – 4 x 10, 2 x Failure Straight-Arm Pull-Down – 5 x Medium Failure [[[superset with]]] D-Handle Pull-Down – 5 x Weight to Failure Rickshaw Shrugs – 3 x 10 45-Degree Back Raise – 3 x 15
SHOULDERS
Side Dumbbell Swing – 3 x 20 Rear Delt Machine Flye – 4 x * Rear Delt Swing – 3 x ** Band Pull-Apart – 3 x Failure
* Performing ascending sets with two minutes’ rest between sets as follows: 30, 25, 20, 15. ** Perform 60 reps, cut weight in half, then do 30 reps. Repeat this process and perform 15 reps for your final set.
TRICEPS
(Performed as a quad set with no rest) Overhead Rope Push-Down – 4 x 12 Kickbacks – 4 x 6 Rope Push-Down – 4 x 10 Seated Dip – 4 x 10
BICEPS
Dumbbell Curl – 4 x 10 Fat Bar Zigzag Curl – 4 x 10 Hammer Curl – 3 x 10 Reverse Fat Bar Zigzag Curl – 3 x 10
