Programing notes to Dave Tate (elitefts.com) from Mountain Dog Diet Founder and Coach John Meadows:

Decline Dumbbell Press -- Work your way up doing sets of 8 until you can't get 8. We'll count the last 3 sets as work sets. Do NOT lock these out and keep the tempo under control. Drive to ¾ lockout. Use a slight decline, not a steep one. 3 total work sets.





Programing notes to Dave Tate (elitefts.com) from Mountain Dog Diet Founder and Coach John Meadows:

Incline barbell press -- Work your way up like you usually do doing sets of 6-8. We'll count the last 3 sets as work sets. Do not lock these out. Drive to ¾ lockout and do not go all the way down to your chest. This will keep constant tension on your chest. I want use to use whatever bar you feel is the easiest on your joints because I want you to work up heavy on these. Take your time between sets 3 total work sets




Programing notes to Dave Tate (elitefts.com) from Mountain Dog Diet Founder and Coach John Meadows:

elitefts double mini Banded hammer press -- On these I want you to do 8 x 4. I only want you to rest 30 seconds between each set. Drive as hard and as fast as you can against the bands and flex hard at top. Your chest should be blown up after this. You may need to drop a little weight toward the end. Once again keep constant tension. 8 total work sets




Programing notes to Dave Tate (elitefts.com) from Mountain Dog Diet Founder and Coach John Meadows:

Banded Machine Fly -- Work your way up doing sets of 15 until you can't get 10 reps. We'll count the last 3 sets as work sets. Keep a slow tempo and flex HARD at the time. 3 total work sets




Programing notes to Dave Tate (elitefts.com) from Mountain Dog Diet Founder and Coach John Meadows:

Fat Handle Reverse Pushdowns -- Do sets of 10 with a hard flex at the bottom.

Supersetted with

Close grip manual extensions -- Go to failure on each set

4 rounds




Resistance Bands and Tubing

Straps -Wraps - Harnesses

Fat Bars

The Grip Kit


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Dave Tate