Athlete/Celebrity Workouts

Dave Tate's Elite Workout

An intense full-body workout designed by veteran powerlifter Dave Tate.

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Leg Press

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
]
D-Handle Pull-Down - 5 x Weight to Failure
Rickshaw Shrugs - 3 x 10
45-Degree Back Raise - 3 x 15

Get the rest of the workout >>

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