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6/4/2012 1:43:55 PM -
Saturday and Sunday Training
SATURDAY - Legs
Lying Leg Curls
* 4 warm up sets of 6 reps
* 4 work sets of 8 reps
Partial Stiff Legs Against Elitefts™ Bands
*Used a mini and monster mini band
* 3 warm up sets
* 6 sets of 6 reps - work sets
Leg press
* elitefts™ Monster Mondo Leg Press
* 6 warm up sets
* work sets increasing weight each set. 10 reps / 15 reps / 20 reps / max set 31 reps
super set with
Leg Extensions Bottom Half
* Super set with each of the 4 work sets -= 20 reps
Ultra Wide Leg Press
* 1 warm up set
* 4 work sets 15 reps
super set with
Leg Extensions top half
* super set with the 4 work sets - 20 reps
Lunges
* 4 sets to failure
Toe Pushes
* 4 sets 20 reps
Seated Calves Raise
* 4 sets 20
SUNDAY - CHEST
Slight Decline Dumbbell Press
* 5 warm up sets
* 4 work sets of 8 reps with the same weight.
Reverse Band Press
* using elitefts™ pro average bands
* 4 warm up sets of 4-6 reps
* 5 sets of 5 reps - heavy work sets
Elitefts™ Shoulder Saver Bar Incline Press
* 3 warm up sets of 6
* 3 work sets of 6 reps
Stretcher Push Ups
* 3 sets to failure
Machine Flies
* 3 sets 20
,
Dave Tate
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