*GLB #15 - Extended Tension Home Dumbbell Workout

GLB3

Nov 20th 2016

TRY IT OUT

DOWNLOAD

*GLB #15 - Extended Tension Home Dumbbell Workout

DOWNLOADS/VIEWS: 57/2978

RATING: 74 (FROM 4 JEFIT MEMBERS)

4 DAYS - Bulking - Advanced

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

started 11/08/2016

Based on Dave Tate's "Extended Tension" strategy (https://www.t-nation.com/training/my-greatest-gains-ever-dave-tate).

The goal of this workout is to focus on the "Time under Tension" for each of the sets, with the goal to be between 30 and 45 seconds per set. This variation of Tate's program consists of four workouts per week, with a fairly typical body split. Each muscle group is hit twice per week with two exercises (three sets) per muscle group per workout.

The Split
Day 1â€ƒChest, Shoulders, Triceps
Day 2â€ƒLegs, Back, Biceps
Day 3â€ƒCardio
Day 4â€ƒChest, Shoulders, Triceps
Day 5â€ƒLegs, Back, Biceps
Day 6â€ƒOff
Day 7â€ƒOff

Three different Cardio days are rotated.
Cardio #1 - with Abs & Forearms
Cardio #2 - with Abs & Calves
Cardio #3 - with Abs, Traps & Rear Delts

Chest, Shoulders, Triceps (#1) 6 exercises, 51 mins

Dumbbell Incline Bench Press	3x15 reps	rest: 60s
Dumbbell Bench Press (Palms in)	3x15 reps	rest: 60s
Dumbbell Seated Arnold Press	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Dumbbell Pullover	3x15 reps	rest: 60s
Dumbbell Tricep Extension (Supine)	3x15 reps	rest: 60s

Legs, Back, Biceps (#1) 7 exercises, 54 mins

	2x40 reps	rest: 30s
Machine Leg Extension	3x15 reps	rest: 60s
Machine Leg Curl (Prone)	3x15 reps	rest: 60s
Dumbbell Incline Bench Row	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Dumbbell Incline Hammer Curl	3x15 reps	rest: 60s
Dumbbell Hammer Curl (Cross Body)	3x15 reps	rest: 60s

Cardio #1 - with Abs & Forearms 6 exercises, 52 mins

Elliptical Training	1x0 reps	rest: 15s
	2x15 reps	rest: 30s
Crunch	3x30 reps	rest: 30s
Dumbbell Wood Chop	2x15 reps	rest: 30s
Dumbbell Wrist Curl (Palms Up)	4x20 reps	rest: 5s
Dumbbell Wrist Curl (Palms Down)	4x25 reps	rest: 60s

Cardio #2 - with Abs & Calves 6 exercises, 1 hr 1 min

Elliptical Training	1x0 reps	rest: 15s
	2x15 reps	rest: 30s
Crunch	3x30 reps	rest: 30s
Leg Raise	2x15 reps	rest: 30s
Dumbbell Calf Raise	4x25 reps	rest: 30s
Dumbbell Seated Calf Raise	4x60 reps	rest: 30s

Cardio #3 - with Abs, Traps & Rear Delts 8 exercises, 1 hr 5 mins

Elliptical Training	1x0 reps	rest: 15s
	2x15 reps	rest: 30s
Crunch	3x30 reps	rest: 30s
	2x15 reps	rest: 30s
Barbell Behind the Back Shrug	4x25 reps	rest: 30s
	4x15 reps	rest: 30s
Dumbbell Upright Row	4x15 reps	rest: 30s
Dumbbell Seated Bent-Over Reverse Fly	4x15 reps	rest: 30s

Chest, Shoulders, Triceps (#2) 6 exercises, 48 mins

Dumbbell Decline Press	3x15 reps	rest: 60s
Dumbbell Incline Fly	3x15 reps	rest: 60s
	3x15 reps	rest: 60s
Dumbbell Lateral Raise	3x15 reps	rest: 60s
Dumbbell Seated Tricep Press	3x15 reps	rest: 60s
Bench Dip	3x15 reps	rest: 60s

Legs, Back, Biceps (#2) 6 exercises, 50 mins

	3x15 reps	rest: 60s
Dumbbell Lunge	3x15 reps	rest: 60s
Dumbbell Upright Row	3x15 reps	rest: 60s
Dumbbell Deadlift	3x15 reps	rest: 60s
Dumbbell Alternating Bicep Curl	3x15 reps	rest: 60s
Barbell Curl (Close Grip)	3x15 reps	rest: 60s