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8/19/2012 4:43:38 PM -
Saturday and Sunday Training


SATURDAY

Leg Curls
* 5 warm up sets
* 3 work sets
* 1 strip set

SPIDER BAR BOX SQUATS
* worked up (many sets of 3-5 reps) to a max rep set using 3 plates and 10 chain per side - 18 reps

LEG PRESS
* 4 warm up sets
* 4 work sets with the last one being a max set of 20 reps

LEG EXTENSIONS
* 3 sets 30 reps


SUNDAY

SLIGHT DECLINE DUMBBELL PRESS
* worked up to a heavy set of 8. The last three sets are work sets. <- This is what the program said. This is how it panned out.
35 for 2 sets 10
50 for 2 sets 10
70 for 10
90 for 10
120 for 12
130 for 15

SHOULDER SAVER INCLINE PRESS
* 3-4 warm up sets
* 3 progressive sets of 8 reps.

DECLINE MACHINE PRESS
* 1 warm up set
* 2 work sets of 8
* 1 strip set

MACHINE FLIES
* 3 sets 15

REAR DELT RAISES
* 3 sets 25 reps

BAND PULL APARTS
* 3 sets 20

6 ways
* 3 sets to failure

TSUNAMI BAR OVERHEAD PARTIAL PRESS
* 3 sets to failure
* ROM chest to top of head

DUMBBELL CURLS
* 4 sets 8 reps





,
Dave Tate


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