Athlete/Celebrity Workouts

Dave Tate's Elite Workout

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

by

Dave Tate

SHOULDERS

Side Dumbbell 
Swing - 3 x 20
Rear Delt
 Machine Flye – 4 x *
Rear Delt Swing - 3 x **
Band Pull-Apart - 3 x Failure

* Performing ascending sets with two minutes’ rest between sets as follows: 30, 25, 20, 15.
** Perform 60 reps, cut weight in half, then do 30 reps. Repeat this process and perform 15 reps for your final set.

TRICEPS

(Performed as a quad set with no rest)
Overhead Rope
 Push-Down - 4 x 12
Kickbacks - 4 x 6
Rope Push-Down - 4 x 10
Seated Dip - 4 x 10

BICEPS

Dumbbell Curl - 4 x 10
Fat Bar Zigzag Curl - 4 x 10
Hammer Curl - 3 x 10
Reverse Fat Bar Zigzag Curl - 3 x 10

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