THE 30-WEEK D.T.S TRAINING SYSTEM Phase 2 Created by Vince Del Monte 1 of 18 www.vincedelmontefitness.com
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 www.vincedelmontefitness.com
CHEST & BACK TENSION SHOULDERS & ARMS TOUCH UP A1 Incline Barbell Bench Press 10 5 30X0 90 sec Wide Grip Pronated Pull Up 10 5 30X0 90 sec B1 Lean-Away DB Lateral Raise 2 8-10 3011 10 sec B2 Low Pulley Rope Curl 2 8-10 30X0 10 sec 3 of 18 www.vincedelmontefitness.com
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 2 8-10 3011 10 sec B2 Low Pulley Rope Curl 2 8-10 30X0 10 sec B3 EZ Bar Triceps Extension 2 8-10 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!! 4 of 18 www.vincedelmontefitness.com
CHEST & BACK STRESS SHOULDERS & ARMS TOUCH UP A1 Incline Press Machine 3 12-15 3011 10 sec DB Chest Fly 3 12-15 2210 10 sec A3 Low Pulley Dual Cable Incline Fly 3 12-15 2011 10 sec A4 Pec Deck Chest Fly 3 12-15 2011 90 sec B1 Supinated Grip Seated Cable Row 3 12-15 3010 10 sec B2 Mid-Grip Supinated Pulldown 3 12-15 3011 10 sec B3 Prone Incline 2-Arm DB Row 3 12-15 2011 10 sec B4 DB Pullover on Flat Bench 3 12-15 3030 90 sec C1 Lean-Away DB Lateral Raise 2 8-10 3011 10 sec C2 Low Pulley Rope Curl 2 8-10 30X0 10 sec C3 EZ Bar Triceps Extension 2 8-10 30X1 60 sec 5 of 18 www.vincedelmontefitness.com
QUADS & CALVES TENSION HAMSTRINGS & ABS TOUCH UP A1 Heels Elevated Barbell Back Squat 10 5 30X0 1 min Standing Calf Raise Machine 10 10 2112 3 min B1 Med-Ball or Weight Plate V-Up 2 8-10 3011 10 sec B2 Lying Leg Curl 2 8-10 30X1 60 sec 6 of 18 www.vincedelmontefitness.com
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 2 8-10 3011 10 sec B2 Lying Leg Curl 2 8-10 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!! 7 of 18 www.vincedelmontefitness.com
QUADS & CALVES STRESS HAMSTRINGS & ABS TOUCH UP A1 Hack Squat Machine 3 12-15 3011 10 sec Alternating Barbell Lunge 3 12-15 2210 10 sec A3 Heels Elevated DB Squat 3 12-15 2011 10 sec A4 DB Bulgarian Split Squat (Rear foot elevated) 3 12-15 2011 90 sec B1 Seated Calf Raise toes neutral 3 12-15 3010 10 sec B2 Standing Calf Raise Machine 3 12-15 3011 10 sec B3 Toe Press (Calf raise on leg press machine) 3 12-15 2011 10 sec B4 Bodyweight 1-Leg Calf Raise 3 12-15 3030 90 sec C1 Med-Ball or Weight Plate V-Up 2 8-10 3011 10 sec C2 Lying Leg Curl 2 8-10 30X1 60 sec 8 of 18 www.vincedelmontefitness.com
SHOULDERS & ARMS TENSION CHEST & BACK TOUCH UP A Seated DB Shoulder Press 10 5 30X0 100 sec B1 Close Grip Barbell Bench Press (shoulder width) 10 5 30X0 75 sec B2 Mid-Grip Straight Bar Scott Curl 10 5 30X0 75 sec C1 Pec Deck Chest Fly 2 8-10 2012 10 sec C2 DB Pullover on Flat Bench 2 8-10 3020 60 sec 9 of 18 www.vincedelmontefitness.com
SHOULDERS & ARMS DAMAGE CHEST & BACK TOUCH UP A1 Eccentric Emphasis L Lateral Raise 8 6 80X0 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 2 8-10 2012 10 sec B2 DB Pullover on Flat Bench 2 8-10 3020 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!! 10 of 18 www.vincedelmontefitness.com
SHOULDERS & ARMS STRESS CHEST & BACK TOUCH UP A1 Seated EZ Bar French Press (overhead triceps extension) 3 12-15 31X0 10 sec Triceps Pressdown with Rope 3 12-15 3011 10 sec A3 EZ Bar Triceps Extension 3 12-15 2011 10 sec A4 Shoulder Width Push Up 3 Max reps 20X0 60 sec B1 Mid-Grip Straight Bar Scott Curl 3 12-15 3010 10 sec B2 Standing Barbell Drag Curl 3 12-15 3011 10 sec B3 DB Incline Hammer Curl 3 12-15 2011 10 sec B4 Low Pulley Rope Curl 3 Max time ea N/A 60 sec C1 Seated DB Shoulder Press 3 12-15 2011 10 sec C2 Snatch Grip Upright Row 3 12-15 2011 10 sec C3 Prone Steep Incline DB Lateral Raise 3 12-15 2011 10 sec C4 Rear Delt on Pec Fly Machine 3 12-15 2011 60 sec D1 Pec Deck Chest Fly 2 8-10 2012 10 sec D2 on Flat Bench 11 of 18 www.vincedelmontefitness.com
HAMSTRINGS & ABS TENSION QUADS & CALVES TOUCH UP A1 Snatch Grip Deadlift 10 5 30X0 1 min Hanging Garhammer Raise (90 degrees and up) 10 15-20 2012 3 min B1 Standing Calf Raise Machine 2 8-10 1011 10 sec B2 DB Bulgarian Split Squat (Rear foot elevated) 2 8-10 ea 30X1 60 sec 12 of 18 www.vincedelmontefitness.com
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) 8 6 80X0 90 sec B1 Standing Calf Raise Machine 2 8-10 1011 10 sec B2 DB Bulgarian Split Squat (Rear foot elevated) 2 8-10 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 www.vincedelmontefitness.com
HAMSTRINGS & ABS STRESS QUADS & CALVES TOUCH UP A1 Barbell RDL 3 12-15 30X0 10 sec Swiss Ball Hip Bridge / Leg Curl Combo 3 12-15 2020 10 sec A3 Horizontal Back Extension 3 12-15 2011 10 sec A4 Lying Leg Curl 3 12-15 2011 90 sec B1 Hanging Garhammer Raise (90 degrees and up) 3 12-15 3010 10 sec B2 Med-ball or Weight Plate V-Up 3 12-15 3011 10 sec B3 Front Plank 3 12-15 2011 10 sec B4 Side Plank 3 12-15 2011 90 sec C1 Standing Calf Raise Machine 2 8-10 1011 10 sec C2 DB Bulgarian Split Squat (Rear foot elevated) 2 8-10 ea 30X1 60 sec 14 of 18 www.vincedelmontefitness.com
Week 10: Unloading Week Workouts CHEST & BACK WEEK 10 SHOULDERS & ARMS TOUCH UP A1 Incline Press Machine (light weights) 2 10-12 2010 90 sec Prone Incline 2-Arm DB Row (light weights) 2 10-12 2010 90 sec B1 Lean-Away DB Lateral Raise (light weights) 1 8-10 3011 10 sec B2 Low Pulley Rope Curl (light weights) 1 8-10 30X0 10 sec B3 EZ Bar Triceps Extension (light weights) 1 8-10 30X1 60 sec 15 of 18 www.vincedelmontefitness.com
Week 10: Unloading Week Workouts QUADS & CALVES WEEK 10 HAMSTRINGS & ABS TOUCH UP A1 Heels Elevated DB Squat 2 10-12 2010 90 sec B1 Standing Calf Machine Raise (light weights) Med-Ball or Weight Plate V-Up (light weights) 2 10-12 2010 90 sec 1 8-10 3011 10 sec B2 Lying Leg Curl (light weights) 1 8-10 30X1 60 sec 16 of 18 www.vincedelmontefitness.com
Week 10: Unloading Week Workouts SHOULDERS & ARSMS WEEK 10 CHEST & BACK TOUCH UP A1 Seated DB Shoulder Press (light weights) 2 10-12 2010 60 sec Mid-Grip Straight Bar Scott Curl (light weights) 2 10-12 2010 60 sec A3 EZ Bar Triceps Extension (light weights) 2 10-12 2010 60 sec B1 Pec Deck Chest Fly 1 8-10 2012 10 sec B2 DB Pullover 1 8-10 ea 3020 60 sec 17 of 18 www.vincedelmontefitness.com
Week 10: Unloading Week Workouts HAMSTRINGS & ABS WEEK 10 QUADS & CALVES TOUCH UP A1 Lying Leg Curl (light weights) 2 10-12 2010 90 sec Med-ball or Weight Plate V-Up (light weights) 2 10-12 2010 90 sec B1 Standing Calf Raise Machine 1 8-10 1011 10 sec B2 DB Bulgarian Split Squat (Rear foot elevated) 1 8-10 ea 30X1 60 sec 18 of 18 www.vincedelmontefitness.com