THE 30-WEEK D.T.S TRAINING SYSTEM. Phase 2
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1 THE 30-WEEK D.T.S TRAINING SYSTEM Phase 2 Created by Vince Del Monte 1 of 18
2 Week 1: Week 2: Week 3: Week 4: MONDAY: Chest & Back (Tension) MONDAY: Chest & Back (Damage) MONDAY: Chest & Back (Stress) REPEAT TUESDAY: Quads & Calves (Damage) TUESDAY: Quads & Calves (Stress) TUESDAY: Quads & Calves (Tension) WEDNESDAY: OFF WEDNESDAY: OFF WEDNESDAY: OFF THURSDAY: Shoulders & Arms (Stress) THURSDAY: Shoulders & Arms (Tension) THURSDAY: Shoulders & Arms (Damage) FRIDAY: Hamstrings & Abs (Tension) FRIDAY: Hamstrings & Abs (Damage) FRIDAY: Hamstrings & Abs (Stress) SATURDAY: OFF SATURDAY: OFF SATURDAY: OFF SUNDAY: OFF SUNDAY: OFF SUNDAY: OFF 2 of 18
3 CHEST & BACK TENSION SHOULDERS & ARMS TOUCH UP A1 Incline Barbell Bench Press X0 90 sec Wide Grip Pronated Pull Up X0 90 sec B1 Lean-Away DB Lateral Raise sec B2 Low Pulley Rope Curl X0 10 sec 3 of 18
4 CHEST & BACK DAMAGE SHOULDERS & ARMS TOUCH UP A1 Machine Chest Press (2 up / 1 down technique*) 8 6 ea 80X0 90 sec Machine Row (2 up / 1 down technique*) 8 6 ea 80X0 90 sec B1 Lean-Away DB Lateral Raise sec B2 Low Pulley Rope Curl X0 10 sec B3 EZ Bar Triceps Extension X1 60 sec *For the 2 up / 1 down technique, lift the weight with 2 arms, and then lower under control using only 1 limb with the proper eccentric tempo. This will make you VERY sore!! 4 of 18
5 CHEST & BACK STRESS SHOULDERS & ARMS TOUCH UP A1 Incline Press Machine sec DB Chest Fly sec A3 Low Pulley Dual Cable Incline Fly sec A4 Pec Deck Chest Fly sec B1 Supinated Grip Seated Cable Row sec B2 Mid-Grip Supinated Pulldown sec B3 Prone Incline 2-Arm DB Row sec B4 DB Pullover on Flat Bench sec C1 Lean-Away DB Lateral Raise sec C2 Low Pulley Rope Curl X0 10 sec C3 EZ Bar Triceps Extension X1 60 sec 5 of 18
6 QUADS & CALVES TENSION HAMSTRINGS & ABS TOUCH UP A1 Heels Elevated Barbell Back Squat X0 1 min Standing Calf Raise Machine min B1 Med-Ball or Weight Plate V-Up sec B2 Lying Leg Curl X1 60 sec 6 of 18
7 QUADS & CALVES DAMAGE HAMSTRINGS & ABS TOUCH UP A1 Leg Extension (2 up / 1 down technique*) 8 6 e 80X0 90 sec Standing Calf Raise Machine (2 up / 1 down technique*) 8 6 ea 80X0 90 sec B1 Med-Ball or Weight Plate V-Up sec B2 Lying Leg Curl X1 60 sec *For the 2 up / 1 down technique, lift the weight with 2 arms, and then lower under control using only 1 limb with the proper eccentric tempo. This will make you VERY sore!! 7 of 18
8 QUADS & CALVES STRESS HAMSTRINGS & ABS TOUCH UP A1 Hack Squat Machine sec Alternating Barbell Lunge sec A3 Heels Elevated DB Squat sec A4 DB Bulgarian Split Squat (Rear foot elevated) sec B1 Seated Calf Raise toes neutral sec B2 Standing Calf Raise Machine sec B3 Toe Press (Calf raise on leg press machine) sec B4 Bodyweight 1-Leg Calf Raise sec C1 Med-Ball or Weight Plate V-Up sec C2 Lying Leg Curl X1 60 sec 8 of 18
9 SHOULDERS & ARMS TENSION CHEST & BACK TOUCH UP A Seated DB Shoulder Press X0 100 sec B1 Close Grip Barbell Bench Press (shoulder width) X0 75 sec B2 Mid-Grip Straight Bar Scott Curl X0 75 sec C1 Pec Deck Chest Fly sec C2 DB Pullover on Flat Bench sec 9 of 18
10 SHOULDERS & ARMS DAMAGE CHEST & BACK TOUCH UP A1 Eccentric Emphasis L Lateral Raise X0 60 sec Machine Curl (2 up / 1 down technique*) 8 6 ea 80X0 60 sec A3 Triceps Extension Machine (2 up / 1 down technique*) 8 6 ea 80X0 60 sec B1 Pec Deck Chest Fly sec B2 DB Pullover on Flat Bench sec *For the 2 up / 1 down technique, lift the weight with 2 arms, and then lower under control using only 1 limb with the proper eccentric tempo. This will make you VERY sore!! 10 of 18
11 SHOULDERS & ARMS STRESS CHEST & BACK TOUCH UP A1 Seated EZ Bar French Press (overhead triceps extension) X0 10 sec Triceps Pressdown with Rope sec A3 EZ Bar Triceps Extension sec A4 Shoulder Width Push Up 3 Max reps 20X0 60 sec B1 Mid-Grip Straight Bar Scott Curl sec B2 Standing Barbell Drag Curl sec B3 DB Incline Hammer Curl sec B4 Low Pulley Rope Curl 3 Max time ea N/A 60 sec C1 Seated DB Shoulder Press sec C2 Snatch Grip Upright Row sec C3 Prone Steep Incline DB Lateral Raise sec C4 Rear Delt on Pec Fly Machine sec D1 Pec Deck Chest Fly sec D2 on Flat Bench 11 of 18
12 HAMSTRINGS & ABS TENSION QUADS & CALVES TOUCH UP A1 Snatch Grip Deadlift X0 1 min Hanging Garhammer Raise (90 degrees and up) min B1 Standing Calf Raise Machine sec B2 DB Bulgarian Split Squat (Rear foot elevated) ea 30X1 60 sec 12 of 18
13 HAMSTRINGS & ABS DAMAGE QUADS & CALVES TOUCH UP A1 Lying Leg Curl (2 up / 1 down technique*) 8 6 ea 80X0 90 sec Hanging Garhammer Raise (90 degrees and up) X0 90 sec B1 Standing Calf Raise Machine sec B2 DB Bulgarian Split Squat (Rear foot elevated) ea 30X1 60 sec *For the 2 up / 1 down technique, lift the weight with 2 arms, and then lower under control using only 1 limb with the proper eccentric tempo. This will make you VERY sore!! 13 of 18
14 HAMSTRINGS & ABS STRESS QUADS & CALVES TOUCH UP A1 Barbell RDL X0 10 sec Swiss Ball Hip Bridge / Leg Curl Combo sec A3 Horizontal Back Extension sec A4 Lying Leg Curl sec B1 Hanging Garhammer Raise (90 degrees and up) sec B2 Med-ball or Weight Plate V-Up sec B3 Front Plank sec B4 Side Plank sec C1 Standing Calf Raise Machine sec C2 DB Bulgarian Split Squat (Rear foot elevated) ea 30X1 60 sec 14 of 18
15 Week 10: Unloading Week Workouts CHEST & BACK WEEK 10 SHOULDERS & ARMS TOUCH UP A1 Incline Press Machine (light weights) sec Prone Incline 2-Arm DB Row (light weights) sec B1 Lean-Away DB Lateral Raise (light weights) sec B2 Low Pulley Rope Curl (light weights) X0 10 sec B3 EZ Bar Triceps Extension (light weights) X1 60 sec 15 of 18
16 Week 10: Unloading Week Workouts QUADS & CALVES WEEK 10 HAMSTRINGS & ABS TOUCH UP A1 Heels Elevated DB Squat sec B1 Standing Calf Machine Raise (light weights) Med-Ball or Weight Plate V-Up (light weights) sec sec B2 Lying Leg Curl (light weights) X1 60 sec 16 of 18
17 Week 10: Unloading Week Workouts SHOULDERS & ARSMS WEEK 10 CHEST & BACK TOUCH UP A1 Seated DB Shoulder Press (light weights) sec Mid-Grip Straight Bar Scott Curl (light weights) sec A3 EZ Bar Triceps Extension (light weights) sec B1 Pec Deck Chest Fly sec B2 DB Pullover ea sec 17 of 18
18 Week 10: Unloading Week Workouts HAMSTRINGS & ABS WEEK 10 QUADS & CALVES TOUCH UP A1 Lying Leg Curl (light weights) sec Med-ball or Weight Plate V-Up (light weights) sec B1 Standing Calf Raise Machine sec B2 DB Bulgarian Split Squat (Rear foot elevated) ea 30X1 60 sec 18 of 18
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I m so pumped for you to jump right in, but first we need to go over a few key points of the workout portion of this challenge:
WORKOUTS Introduction You carry yourself a little differently when you train. You earned your body, you respect your body, and that kind of confidence sends a strong message on the value of selfworth and