THE 30-WEEK D.T.S TRAINING SYSTEM Phase 3

Created by Vince Del Monte

of 1 62 www.VinceDelMonteFitness.com

The 30 Week D.T.S. Training Program

of 2 62 www.VinceDelMonteFitness.com

Week 1:

MONDAY: Quads & Calves (Hamstrings Touch Up)

TUESDAY: Chest & Abs (Back Touch Up)

WEDNESDAY:Shoulders (Arms Touch Up)

THURSDAY:Hamstrings & Calves (Quads Touch Up)

FRIDAY:Back & Abs (Chest Touch Up)

SATURDAY:Arms (Shoulders Touch Up)

SUNDAY:OFF

Phase 3

The 30 Week D.T.S. Training Program

WEEK 1 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat 3 8 30X02-3min

B Alternating DB Drop Lunge 4 10 ea 41X0 90 sec

C Leg Press 3 30 2010 60 sec

DHigh Bench DB Step Ups (do all reps for 1 leg first)

3 30 ea 20X0 60 sec

E Standing Calf Raise Machine 8 10 1011 20 sec

F Standing Leg Curl 110+10+10

drop set30X1 N/A

of 3 62 www.VinceDelMonteFitness.com

Phase 3

WEEK 1 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Bench Press 3 8 30X02-3min

B Incline DB Chest Fly 4 10 41X0 90 sec

C Incline DB Bench Press 3 30 2010 60 sec

DCable Crossover Chest Fly – high to low 3 30 ea 2011 60 sec

E Swiss Ball Straight Leg Jackknife 3 10-15 2011 60 sec

F Gironda Pulley Row 110+10+10

drop set30X1 N/A

of 4 62 www.VinceDelMonteFitness.com

The 30 Week D.T.S. Training ProgramPhase 3

WEEK 1 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

AMid-Grip Barbell Shoulder Press in Front

3 8 30X02-3min

B Lean-Away DB Lateral Raise 4 10 ea 41X0 90 sec

C Bent Rear Delt Raise 3 30 2010 60 sec

D DB Upright Row 3 30 2011 60 sec

EReverse Grip Triceps Pressdown with EZ Curl Attachment

110+10+10

drop set30X1 N/A

F Low Pulley EZ Bar Curl 110+10+10

drop set30X1 N/A

of 5 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

Phase 3

WEEK 1 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Clean Grip Deadlift 3 8 30X02-3min

B DB RDL 4 10 41X0 90 sec

C 45 Degree Back Extension 3 30 2011 60 sec

D Lying Leg Curl 3 30 20X0 60 sec

E Seated Calf Raise – toes neutral 5 15 1011 20 sec

FToe Press (calf raise on leg press machine)

5 10 1010 20 sec

G Alternating Barbell Lunge 110+10+10 drop set ea

leg20X0 N/A

of 6 62 www.VinceDelMonteFitness.com

The 30 Week D.T.S. Training Program

Phase 3 The 30 Week D.T.S. Training Program

WEEK 1 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Narrow Grip Neutral Chin Up 3 8 30X02-3min

BLow Pulley 1-Arm Row from Lunge Position

4 10 ea 41X0 90 sec

C 1-Arm Neutral Grip Lat Pulldown 3 30 ea 2011 60 sec

D Seated Cable Face Pull with Rope 3 30 2011 60 sec

EReverse Crunch – Medball Between Knees

3 Max reps 1011 10 sec

FSwiss Ball Rollouts From Knees

3 Max reps 3020 60 sec

G Incline Barbell Bench Press 110+10+10

drop set30X0 N/A

of 7 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 1 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A1 Dips – torso upright 3 8 30X0 90 sec

A2 Standing Barbell Curl 3 8 30X0 90 sec

B1 Incline DB Triceps Extension 4 10 41X0 75 sec

B2 Incline DB Zottman Curl 4 10 41X0 75 sec

C1Low Pulley Triceps Kickback (palm facing the ceiling in contracted position)

3 30 ea 2011 30 sec

C2 Prone Incline EZ Bar Spider Curl 3 30 ea 2011 30 sec

D1 EZ Bar Triceps Extension 3 30 2110 30 sec

D2 Kneeling Dual High Pulley Curl 3 30 2011 30 sec

E Rear Delt Cable Fly – high to low 110+10+10

drop set30X0 N/A

of 8 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 2 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat 3 7 30X02-3min

B Alternating DB Drop Lunge 4 10 ea 41X0 90 sec

C Leg Press 3 30 2010 60 sec

DHigh Bench DB Step Ups (do all reps for 1 leg first)

3 30 ea 20X0 60 sec

E Standing Calf Raise Machine 8 10 1011 20 sec

F Standing Leg Curl 110+10+10

drop set30X1 N/A

of 9 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 2 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Bench Press 3 7 30X02-3min

B Incline DB Chest Fly 4 10 41X0 90 sec

C Incline DB Bench Press 3 30 2010 60 sec

DCable Crossover Chest Fly – high to low 3 30 ea 2011 60 sec

E Swiss Ball Straight Leg Jackknife 3 10-15 2011 60 sec

F Gironda Pulley Row 110+10+10

drop set30X1 N/A

of 10 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 2 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

AMid-Grip Barbell Shoulder Press in Front

3 7 30X02-3min

B Lean-Away DB Lateral Raise 4 10 ea 41X0 90 sec

C Bent Rear Delt Raise 3 30 2010 60 sec

D DB Upright Row 3 30 2011 60 sec

EReverse Grip Triceps Pressdown with EZ Curl Attachment

110+10+10

drop set30X1 N/A

F Low Pulley EZ Bar Curl 110+10+10

drop set30X1 N/A

of 11 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 2 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Clean Grip Deadlift 3 7 30X02-3min

B DB RDL 4 10 41X0 90 sec

C 45 Degree Back Extension 3 30 2011 60 sec

D Lying Leg Curl 3 30 20X0 60 sec

E Seated Calf Raise – toes neutral 5 15 1011 20 sec

FToe Press (calf raise on leg press machine)

5 10 1010 20 sec

G Alternating Barbell Lunge 110+10+10 drop set ea

leg20X0 N/A

of 12 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 2 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Narrow Grip Neutral Chin Up 3 7 30X02-3min

BLow Pulley 1-Arm Row from Lunge Position

4 10 ea 41X0 90 sec

C 1-Arm Neutral Grip Lat Pulldown 3 30 ea 2011 60 sec

D Seated Cable Face Pull with Rope 3 30 2011 60 sec

EReverse Crunch – Medball Between Knees

3 Max reps 1011 10 sec

F Swiss Ball Rollouts From Knees 3 Max reps 3020 60 sec

G Incline Barbell Bench Press 110+10+10

drop set30X0 N/A

of 13 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 2 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A1 Dips – torso upright 3 7 30X0 90 sec

A2 Standing Barbell Curl 3 7 30X0 90 sec

B1 Incline DB Triceps Extension 4 10 41X0 75 sec

B2 Incline DB Zottman Curl 4 10 41X0 75 sec

C1Low Pulley Triceps Kickback (palm facing the ceiling in contracted position)

3 30 ea 2011 30 sec

C2 Prone Incline EZ Bar Spider Curl 3 30 ea 2011 30 sec

D1 EZ Bar Triceps Extension 3 30 2110 30 sec

D2 Kneeling Dual High Pulley Curl 3 30 2011 30 sec

E Rear Delt Cable Fly – high to low 110+10+10

drop set30X0 N/A

of 14 62 www.VinceDelMonteFitness.com

Phase 3

WEEK 3 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat 3 6 30X02-3min

B Alternating DB Drop Lunge 4 10 ea 41X0 90 sec

C Leg Press 3 30 2010 60 sec

DHigh Bench DB Step Ups (do all reps for 1 leg first)

3 30 ea 20X0 60 sec

E Standing Calf Raise Machine 8 10 1011 20 sec

F Standing Leg Curl 110+10+10

drop set30X1 N/A

of 15 62 www.VinceDelMonteFitness.com

The 30 Week D.T.S. Training Program

Phase 3 The 30 Week D.T.S. Training Program

WEEK 3 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Bench Press 3 6 30X02-3min

B Incline DB Chest Fly 4 10 41X0 90 sec

C Incline DB Bench Press 3 30 2010 60 sec

DCable Crossover Chest Fly – high to low 3 30 ea 2011 60 sec

E Swiss Ball Straight Leg Jackknife 3 10-15 2011 60 sec

F Gironda Pulley Row 110+10+10

drop set30X1 N/A

of 16 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 3 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

AMid-Grip Barbell Shoulder Press in Front

3 6 30X02-3min

B Lean-Away DB Lateral Raise 4 10 ea 41X0 90 sec

C Bent Rear Delt Raise 3 30 2010 60 sec

D DB Upright Row 3 30 2011 60 sec

EReverse Grip Triceps Pressdown with EZ Curl Attachment

110+10+10

drop set30X1 N/A

F Low Pulley EZ Bar Curl 110+10+10

drop set30X1 N/A

of 17 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 3 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Clean Grip Deadlift 3 6 30X02-3min

B DB RDL 4 10 41X0 90 sec

C 45 Degree Back Extension 3 30 2011 60 sec

D Lying Leg Curl 3 30 20X0 60 sec

E Seated Calf Raise – toes neutral 5 15 1011 20 sec

FToe Press (calf raise on leg press machine)

5 10 1010 20 sec

G Alternating Barbell Lunge 110+10+10 drop set ea

leg20X0 N/A

of 18 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 3 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Narrow Grip Neutral Chin Up 3 6 30X02-3min

BLow Pulley 1-Arm Row from Lunge Position

4 10 ea 41X0 90 sec

C 1-Arm Neutral Grip Lat Pulldown 3 30 ea 2011 60 sec

D Seated Cable Face Pull with Rope 3 30 2011 60 sec

EReverse Crunch – Medball Between Knees

3 Max reps 1011 10 sec

FSwiss Ball Rollouts From Knees

3 Max reps 3020 60 sec

G Incline Barbell Bench Press 110+10+10

drop set30X0 N/A

of 19 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 3 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A1 Dips – torso upright 3 6 30X0 90 sec

A2 Standing Barbell Curl 3 6 30X0 90 sec

B1Incline DB Triceps Extension

4 10 41X0 75 sec

B2 Incline DB Zottman Curl 4 10 41X0 75 sec

C1Low Pulley Triceps Kickback (palm facing the ceiling in contracted position)

3 30 ea 2011 30 sec

C2 Prone Incline EZ Bar Spider Curl 3 30 ea 2011 30 sec

D1 EZ Bar Triceps Extension 3 30 2110 30 sec

D2 Kneeling Dual High Pulley Curl 3 30 2011 30 sec

E Rear Delt Cable Fly – high to low 110+10+10

drop set30X0 N/A

of 20 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 4 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat 3 5 30X02-3min

B Alternating DB Drop Lunge 4 8 ea 42X0 90 sec

C Leg Press 3 20 2010 45 sec

DHigh Bench DB Step Ups (do all reps for 1 leg first)

3 20 ea 20X0 45 sec

E Leg Extension 3 20 2011 45 sec

F Standing Calf Raise Machine 8 8 1011 20 sec

G Standing Leg Curl 2 15 30X1 45 sec

of 21 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 4 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Bench Press 3 5 30X02-3min

B Incline DB Chest Fly 4 8 42X0 90 sec

C Incline DB Bench Press 3 20 2010 45 sec

DCable Crossover Chest Fly – high to low 3 20 ea 2011 45 sec

E Push-Up 3 20 2010 45 sec

F Swiss Ball Straight Leg Jackknife 3 15-20 2011 60 sec

G Gironda Pulley Row 2 15 30X1 45 sec

of 22 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 4 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

AMid-Grip Barbell Shoulder Press in Front

3 5 30X02-3min

B Lean-Away DB Lateral Raise 4 8 ea 42X0 90 sec

C Bent Rear Delt Raise 3 20 2010 45 sec

D DB Upright Row 3 20 2011 45 sec

E Standing DB Lateral Raise 3 20 2011 45 sec

FReverse Grip Triceps Pressdown with EZ Curl Attachment

2 15 30X1 45 sec

G Low Pulley EZ Bar Curl 2 15 30X1 45 sec

of 23 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 4 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Clean Grip Deadlift 3 5 30X02-3min

B DB RDL 4 8 42X0 90 sec

C 45 Degree Back Extension 3 20 2011 45 sec

D Lying Leg Curl 3 20 20X0 45 sec

E Low Pulley Pull Through 3 20 2010 45 sec

F Seated Calf Raise – toes neutral 5 12 1011 20 sec

GToe Press (calf raise on leg press machine)

5 8 1010 20 sec

H Alternating Barbell Lunge 2 15 each 20X0 45 sec

of 24 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 4 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Narrow Grip Neutral Chin Up 3 5 30X02-3min

BLow Pulley 1-Arm Row from Lunge Position

4 8 ea 42X0 90 sec

C 1-Arm Neutral Grip Lat Pulldown 3 20 ea 2011 45 sec

D Seated Cable Face Pull with Rope 3 20 2011 45 sec

E Prone Incline 2-Arm DB Row 3 20 2010 45 sec

FReverse Crunch – Medball Between Knees

3 Max reps 1011 10 sec

G Swiss Ball Rollouts From Knees 3 Max reps 3020 60 sec

H Incline Barbell Bench Press 2 15 30X0 45 sec

of 25 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 4 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A1 Dips – torso upright 3 5 30X0 90 sec

A2 Standing Barbell Curl 3 5 30X0 90 sec

B1Incline DB Triceps Extension

4 8 42X0 75 sec

B2 Incline DB Zottman Curl 4 8 42X0 75 sec

C1Low Pulley Triceps Kickback (palm facing the ceiling in contracted position)

3 20 ea 2011 20 sec

C2 Prone Incline EZ Bar Spider Curl 3 20 ea 2011 20 sec

D1 EZ Bar Triceps Extension 3 20 2110 20 sec

D2 Kneeling Dual High Pulley Curl 3 20 2011 20 sec

E1 Triceps Pressdown with Rope 3 20 2010 20 sec

E2 Low Pulley Rope Curl 3 20 2010 20 sec

F Rear Delt Cable Fly – high to low 2 15 2011 45 sec

of 26 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 5 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat 4 4 30X02-3min

B Alternating DB Drop Lunge 4 8 ea 42X0 90 sec

C Leg Press 3 20 2010 45 sec

DHigh Bench DB Step Ups (do all reps for 1 leg first)

3 20 ea 20X0 45 sec

E Leg Extension 3 20 2011 45 sec

F Standing Calf Raise Machine 8 8 1011 20 sec

G Standing Leg Curl 2 15 30X1 45 sec

of 27 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 5 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Bench Press 4 4 30X02-3min

B Incline DB Chest Fly 4 8 42X0 90 sec

C Incline DB Bench Press 3 20 2010 45 sec

DCable Crossover Chest Fly – high to low 3 20 ea 2011 45 sec

E Push-Up 3 20 2010 45 sec

F Swiss Ball Straight Leg Jackknife 3 15-20 2011 60 sec

G Gironda Pulley Row 2 15 30X1 45 sec

of 28 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 5 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

AMid-Grip Barbell Shoulder Press in Front

4 4 30X02-3min

B Lean-Away DB Lateral Raise 4 8 ea 42X0 90 sec

C Bent Rear Delt Raise 3 20 2010 45 sec

D DB Upright Row 3 20 2011 45 sec

E Standing DB Lateral Raise 3 20 2011 45 sec

FReverse Grip Triceps Pressdown with EZ Curl Attachment

2 15 30X1 45 sec

G Low Pulley EZ Bar Curl 2 15 30X1 45 sec

of 29 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 5 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Clean Grip Deadlift 4 4 30X02-3min

B DB RDL 4 8 42X0 90 sec

C 45 Degree Back Extension 3 20 2011 45 sec

D Lying Leg Curl 3 20 20X0 45 sec

E Low Pulley Pull Through 3 20 2010 45 sec

F Seated Calf Raise – toes neutral 5 12 1011 20 sec

GToe Press (calf raise on leg press machine)

5 8 1010 20 sec

H Alternating Barbell Lunge 2 15 each 20X0 45 sec

of 30 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 5 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Narrow Grip Neutral Chin Up 4 4 30X02-3min

BLow Pulley 1-Arm Row from Lunge Position

4 8 ea 42X0 90 sec

C 1-Arm Neutral Grip Lat Pulldown 3 20 ea 2011 45 sec

D Seated Cable Face Pull with Rope 3 20 2011 45 sec

E Prone Incline 2-Arm DB Row 3 20 2010 45 sec

FReverse Crunch – Medball Between Knees

3 Max reps 1011 10 sec

GSwiss Ball Rollouts From Knees

3 Max reps 3020 60 sec

H Incline Barbell Bench Press 2 15 30X0 45 sec

of 31 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 5 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A1 Dips – torso upright 4 4 30X0 90 sec

A2 Standing Barbell Curl 4 4 30X0 90 sec

B1 Incline DB Triceps Extension 4 8 42X0 75 sec

B2 Incline DB Zottman Curl 4 8 42X0 75 sec

C1Low Pulley Triceps Kickback (palm facing the ceiling in contracted position)

3 20 ea 2011 20 sec

C2 Prone Incline EZ Bar Spider Curl 3 20 ea 2011 20 sec

D1 EZ Bar Triceps Extension 3 20 2110 20 sec

D2 Kneeling Dual High Pulley Curl 3 20 2011 20 sec

E1 Triceps Pressdown with Rope 3 20 2010 20 sec

E2 Low Pulley Rope Curl 3 20 2010 20 sec

F Rear Delt Cable Fly – high to low 2 15 2011 45 sec

of 32 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 6 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat 5 3 30X02-3min

B Alternating DB Drop Lunge 4 8 ea 42X0 90 sec

C Leg Press 3 20 2010 45 sec

DHigh Bench DB Step Ups (do all reps for 1 leg first)

3 20 ea 20X0 45 sec

E Leg Extension 3 20 2011 45 sec

F Standing Calf Raise Machine 8 8 1011 20 sec

G Standing Leg Curl 2 15 30X1 45 sec

of 33 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 6 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Bench Press 5 3 30X02-3min

B Incline DB Chest Fly 4 8 42X0 90 sec

C Incline DB Bench Press 3 20 2010 45 sec

DCable Crossover Chest Fly – high to low 3 20 ea 2011 45 sec

E Push-Up 3 20 2010 45 sec

F Swiss Ball Straight Leg Jackknife 3 15-20 2011 60 sec

G Gironda Pulley Row 2 15 30X1 45 sec

of 34 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 6 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

AMid-Grip Barbell Shoulder Press in Front

5 3 30X02-3min

B Lean-Away DB Lateral Raise 4 8 ea 42X0 90 sec

C Bent Rear Delt Raise 3 20 2010 45 sec

D DB Upright Row 3 20 2011 45 sec

E Standing DB Lateral Raise 3 20 2011 45 sec

FReverse Grip Triceps Pressdown with EZ Curl Attachment

2 15 30X1 45 sec

G Low Pulley EZ Bar Curl 2 15 30X1 45 sec

of 35 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 6 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Clean Grip Deadlift 5 3 30X02-3min

B DB RDL 4 8 42X0 90 sec

C 45 Degree Back Extension 3 20 2011 45 sec

D Lying Leg Curl 3 20 20X0 45 sec

E Low Pulley Pull Through 3 20 2010 45 sec

F Seated Calf Raise – toes neutral 5 12 1011 20 sec

GToe Press (calf raise on leg press machine)

5 8 1010 20 sec

H Alternating Barbell Lunge 2 15 each 20X0 45 sec

of 36 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 6 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Narrow Grip Neutral Chin Up 5 3 30X02-3min

BLow Pulley 1-Arm Row from Lunge Position

4 8 ea 42X0 90 sec

C 1-Arm Neutral Grip Lat Pulldown 3 20 ea 2011 45 sec

D Seated Cable Face Pull with Rope 3 20 2011 45 sec

E Prone Incline 2-Arm DB Row 3 20 2010 45 sec

FReverse Crunch – Medball Between Knees

3 Max reps 1011 10 sec

GSwiss Ball Rollouts From Knees

3 Max reps 3020 60 sec

H Incline Barbell Bench Press 2 15 30X0 45 sec

of 37 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 6 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A1 Dips – torso upright 5 3 30X0 90 sec

A2 Standing Barbell Curl 5 3 30X0 90 sec

B1 Incline DB Triceps Extension 4 8 42X0 75 sec

B2 Incline DB Zottman Curl 4 8 42X0 75 sec

C1Low Pulley Triceps Kickback (palm facing the ceiling in contracted position)

3 20 ea 2011 20 sec

C2 Prone Incline EZ Bar Spider Curl 3 20 ea 2011 20 sec

D1 EZ Bar Triceps Extension 3 20 2110 20 sec

D2 Kneeling Dual High Pulley Curl 3 20 2011 20 sec

E1 Triceps Pressdown with Rope 3 20 2010 20 sec

E2 Low Pulley Rope Curl 3 20 2010 20 sec

F Rear Delt Cable Fly – high to low 2 15 2011 45 sec

of 38 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 7 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP

**In weeks 7-9, for your tension workouts, you will be doing pyramids. For example in week 7, it says 4 sets and the reps say 7,6,5,4. This means that you’ll do ONE set of 7, increase the weight and do ONE set of 6, etc until you’ve done 4 sets. Also, for the final weeks of this program, the metabolic stress portions of the workout will be done as giant sets and tri-sets. If you can’t do this due to gym set-up, then simply do straight sets with 30-45 seconds rest.

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat 4 7,6,5,4 30X02-3min

B Alternating DB Drop Lunge 5 6 ea 33X0 90 sec

C1 Leg Press 4 15 2010 10 sec

C2High Bench DB Step Ups (do all reps for 1 leg first)

4 15 ea 20X0 10 sec

C3 Leg Extension 4 15 2011 75 sec

D Standing Calf Raise Machine 6 20 1011 20 sec

E Standing Leg Curl 3 12 30X1 45 sec

of 39 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 7 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Bench Press 4 7,6,5,4 30X02-3min

B Incline DB Chest Fly 5 6 33X0 90 sec

C1 Incline DB Bench Press 4 15 2010 10 sec

C2Cable Crossover Chest Fly – high to low 4 15 ea 2011 10 sec

C3 Push-Up 4 15 2010 75 sec

D Swiss Ball Straight Leg Jackknife 3 20-25 2011 60 sec

E Gironda Pulley Row 3 12 30X1 45 sec

of 40 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 7 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

AMid-Grip Barbell Shoulder Press in Front

4 7,6,5,4 30X02-3min

B Lean-Away DB Lateral Raise 5 6 ea 33X0 90 sec

C1 Bent Rear Delt Raise 4 15 2010 10 sec

C2 DB Upright Row 4 15 2011 10 sec

C3 Standing DB Lateral Raise 4 15 2010 75 sec

DReverse Grip Triceps Pressdown with EZ Curl Attachment

3 12 2011 45 sec

E Low Pulley EZ Bar Curl 3 12 30X1 45 sec

of 41 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 7 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Clean Grip Deadlift 4 7,6,5,4 30X02-3min

B DB RDL 5 6 33X0 90 sec

C1 45 Degree Back Extension 4 15 2011 10 sec

C2 Lying Leg Curl 4 15 20X0 10 sec

C3 Low Pulley Pull Through 4 15 2010 75 sec

D Seated Calf Raise – toes neutral 4 30 1011 20 sec

EToe Press (calf raise on leg press machine)

4 15 1010 20 sec

F Alternating Barbell Lunge 3 12 each 20X0 45 sec

of 42 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 7 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Narrow Grip Neutral Chin Up 4 7,6,5,4 30X02-3min

BLow Pulley 1-Arm Row from Lunge Position

5 6ea 33X0 90 sec

C1 1-Arm Neutral Grip Lat Pulldown 4 15 ea 2011 10 sec

C2 Seated Cable Face Pull with Rope 4 15 2011 10 sec

C3 Prone Incline 2-Arm DB Row 4 15 2010 75 sec

DReverse Crunch – Medball Between Knees

3 Max reps 1011 10 sec

E Swiss Ball Rollouts From Knees 3 Max reps 3020 60 sec

F Incline Barbell Bench Press 3 12 30X0 45 sec

of 43 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 7 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A1 Dips – torso upright 4 7,6,5,4 30X0 90 sec

A2 Standing Barbell Curl 4 7,6,5,4 30X0 90 sec

B1 Incline DB Triceps Extension 5 6 33X0 75 sec

B2 Incline DB Zottman Curl 5 6 33X0 75 sec

C1Low Pulley Triceps Kickback (palm facing the ceiling in contracted position)

4 15 ea 2011 10 sec

C2 Prone Incline EZ Bar Spider Curl 4 15 ea 2011 10 sec

C3 EZ Bar Triceps Extension 4 15 2110 10 sec

C4 Kneeling Dual High Pulley Curl 4 15 2011 10 sec

C5 Triceps Pressdown with Rope 4 15 2010 10 sec

C6 Low Pulley Rope Curl 4 15 2010 90 sec

D Rear Delt Cable Fly – high to low 3 12 2011 45 sec

of 44 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 8 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP

**In weeks 7-9, for your tension workouts, you will be doing pyramids. For example in week 7, it says 4 sets and the reps say 7,6,5,4. This means that you’ll do ONE set of 7, increase the weight and do ONE set of 6, etc until you’ve done 4 sets. Also, for the final weeks of this program, the metabolic stress portions of the workout will be done as giant sets and tri-sets. If you can’t do this due to gym set-up, then simply do straight sets with 30-45 seconds rest.

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat 5 6,5,4,3,2 30X02-3min

B Alternating DB Drop Lunge 5 6 ea 33X0 90 sec

C1 Leg Press 4 15 2010 10 sec

C2High Bench DB Step Ups (do all reps for 1 leg first)

4 15 ea 20X0 10 sec

C3 Leg Extension 4 15 2011 75 sec

D Standing Calf Raise Machine 6 20 1011 20 sec

E Standing Leg Curl 3 12 30X1 45 sec

of 45 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 8 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP

**In weeks 7-9, for your tension workouts, you will be doing pyramids. For example in week 7, it says 4 sets and the reps say 7,6,5,4. This means that you’ll do ONE set of 7, increase the weight and do ONE set of 6, etc until you’ve done 4 sets. Also, for the final weeks of this program, the metabolic stress portions of the workout will be done as giant sets and tri-sets. If you can’t do this due to gym set-up, then simply do straight sets with 30-45 seconds rest.

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Bench Press 5 6,5,4,3,2 30X02-3min

B Incline DB Chest Fly 5 6 33X0 90 sec

C1 Incline DB Bench Press 4 15 2010 10 sec

C2Cable Crossover Chest Fly – high to low 4 15 ea 2011 10 sec

C3 Push-Up 4 15 2010 75 sec

D Swiss Ball Straight Leg Jackknife 3 20-25 2011 60 sec

E Gironda Pulley Row 3 12 30X1 45 sec

of 46 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 8 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

AMid-Grip Barbell Shoulder Press in Front

5 6,5,4,3,2 30X02-3min

B Lean-Away DB Lateral Raise 5 6 ea 33X0 90 sec

C1 Bent Rear Delt Raise 4 15 2010 10 sec

C2 DB Upright Row 4 15 2011 10 sec

C3 Standing DB Lateral Raise 4 15 2010 75 sec

DReverse Grip Triceps Pressdown with EZ Curl Attachment

3 12 2011 45 sec

E Low Pulley EZ Bar Curl 3 12 30X1 45 sec

of 47 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 8 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Clean Grip Deadlift 5 6,5,4,3,2 30X02-3min

B DB RDL 5 6 33X0 90 sec

C1 45 Degree Back Extension 4 15 2011 10 sec

C2 Lying Leg Curl 4 15 20X0 10 sec

C3 Low Pulley Pull Through 4 15 2010 75 sec

D Seated Calf Raise – toes neutral 4 30 1011 20 sec

EToe Press (calf raise on leg press machine)

4 15 1010 20 sec

F Alternating Barbell Lunge 3 12 each 20X0 45 sec

of 48 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 8 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Narrow Grip Neutral Chin Up 5 6,5,4,3,2 30X02-3min

BLow Pulley 1-Arm Row from Lunge Position

5 6ea 33X0 90 sec

C1 1-Arm Neutral Grip Lat Pulldown 4 15 ea 2011 10 sec

C2 Seated Cable Face Pull with Rope 4 15 2011 10 sec

C3 Prone Incline 2-Arm DB Row 4 15 2010 75 sec

DReverse Crunch – Medball Between Knees

3 Max reps 1011 10 sec

ESwiss Ball Rollouts From Knees

3 Max reps 3020 60 sec

F Incline Barbell Bench Press 3 12 30X0 45 sec

of 49 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 8 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A1 Dips – torso upright 5 6,5,4,3,2 30X0 90 sec

A2 Standing Barbell Curl 4 7,6,5,4 30X0 90 sec

B1 Incline DB Triceps Extension 5 6 33X0 75 sec

B2 Incline DB Zottman Curl 5 6 33X0 75 sec

C1Low Pulley Triceps Kickback (palm facing the ceiling in contracted position)

4 15 ea 2011 10 sec

C2 Prone Incline EZ Bar Spider Curl 4 15 ea 2011 10 sec

C3 EZ Bar Triceps Extension 4 15 2110 10 sec

C4 Kneeling Dual High Pulley Curl 4 15 2011 10 sec

C5 Triceps Pressdown with Rope 4 15 2010 10 sec

C6 Low Pulley Rope Curl 4 15 2010 90 sec

D Rear Delt Cable Fly – high to low 3 12 2011 45 sec

of 50 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 9 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP

**In weeks 7-9, for your tension workouts, you will be doing pyramids. For example in week 7, it says 4 sets and the reps say 7,6,5,4. This means that you’ll do ONE set of 7, increase the weight and do ONE set of 6, etc until you’ve done 4 sets. Also, for the final weeks of this program, the metabolic stress portions of the workout will be done as giant sets and tri-sets. If you can’t do this due to gym set-up, then simply do straight sets with 30-45 seconds rest.

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat 5 5,4,3,2,1 30X02-3min

B Alternating DB Drop Lunge 5 6 ea 33X0 90 sec

C1 Leg Press 4 15 2010 10 sec

C2High Bench DB Step Ups (do all reps for 1 leg first)

4 15 ea 20X0 10 sec

C3 Leg Extension 4 15 2011 75 sec

D Standing Calf Raise Machine 6 20 1011 20 sec

E Standing Leg Curl 3 12 30X1 45 sec

of 51 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 9 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Bench Press 5 5,4,3,2,1 30X02-3min

B Incline DB Chest Fly 5 6 33X0 90 sec

C1 Incline DB Bench Press 4 15 2010 10 sec

C2Cable Crossover Chest Fly – high to low 4 15 ea 2011 10 sec

C3 Push-Up 4 15 2010 75 sec

D Swiss Ball Straight Leg Jackknife 3 20-25 2011 60 sec

E Gironda Pulley Row 3 12 30X1 45 sec

of 52 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 9 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

AMid-Grip Barbell Shoulder Press in Front

5 5,4,3,2,1 30X02-3min

B Lean-Away DB Lateral Raise 5 6 ea 33X0 90 sec

C1 Bent Rear Delt Raise 4 15 2010 10 sec

C2 DB Upright Row 4 15 2011 10 sec

C3 Standing DB Lateral Raise 4 15 2010 75 sec

DReverse Grip Triceps Pressdown with EZ Curl Attachment

3 12 2011 45 sec

E Low Pulley EZ Bar Curl 3 12 30X1 45 sec

of 53 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 9 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Clean Grip Deadlift 5 5,4,3,2,1 30X02-3min

B DB RDL 5 6 33X0 90 sec

C1 45 Degree Back Extension 4 15 2011 10 sec

C2 Lying Leg Curl 4 15 20X0 10 sec

C3 Low Pulley Pull Through 4 15 2010 75 sec

D Seated Calf Raise – toes neutral 4 30 1011 20 sec

EToe Press (calf raise on leg press machine)

4 15 1010 20 sec

F Alternating Barbell Lunge 3 12 each 20X0 45 sec

of 54 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 9 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Narrow Grip Neutral Chin Up 5 5,4,3,2,1 30X02-3min

BLow Pulley 1-Arm Row from Lunge Position

5 6ea 33X0 90 sec

C1 1-Arm Neutral Grip Lat Pulldown 4 15 ea 2011 10 sec

C2 Seated Cable Face Pull with Rope 4 15 2011 10 sec

C3 Prone Incline 2-Arm DB Row 4 15 2010 75 sec

DReverse Crunch – Medball Between Knees

3 Max reps 1011 10 sec

ESwiss Ball Rollouts From Knees

3 Max reps 3020 60 sec

F Incline Barbell Bench Press 3 12 30X0 45 sec

of 55 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 9 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A1 Dips – torso upright 5 5,4,3,2,1 30X0 90 sec

A2 Standing Barbell Curl 5 5,4,3,2,1 30X0 90 sec

B1 Incline DB Triceps Extension 5 6 33X0 75 sec

B2 Incline DB Zottman Curl 5 6 33X0 75 sec

C1Low Pulley Triceps Kickback (palm facing the ceiling in contracted position)

4 15 ea 2011 10 sec

C2 Prone Incline EZ Bar Spider Curl 4 15 ea 2011 10 sec

C3 EZ Bar Triceps Extension 4 15 2110 10 sec

C4 Kneeling Dual High Pulley Curl 4 15 2011 10 sec

C5 Triceps Pressdown with Rope 4 15 2010 10 sec

C6 Low Pulley Rope Curl 4 15 2010 90 sec

D Rear Delt Cable Fly – high to low 3 12 2011 45 sec

of 56 62 www.VinceDelMonteFitness.com

Phase 3 The 30 Week D.T.S. Training Program

WEEK 10 | WORKOUT 1 | QUADS & CALVES | HAMSTRINGS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Back Squat (light weights) 2 10-12 20102-3min

BLeg Press (light weights)

2 10-12 20102-3min

C Standing Calf Raise Machine (light weights)2 10-12 1011 60 sec

D Standing Leg Curl (light weights) 1 12 3011 N/A

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Phase 3 The 30 Week D.T.S. Training Program

WEEK 10 | WORKOUT 2 | CHEST & ABS | BACK TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Barbell Bench Press (light weights) 2 10-12 30102-3min

B Pec Deck Chest Fly(light weights) 2 10-12 2011 60 sec

C Swiss Ball Straight Leg Jackknife 2 10-12 2011 60 sec

D Gironda Pulley Row (light weights) 1 12 3011 N/A

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Phase 3 The 30 Week D.T.S. Training Program

WEEK 10 | WORKOUT 3 | SHOULDERS | ARMS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

AMid-Grip Barbell Shoulder Press in Front (light weights)

2 10-12 30102-3min

BStanding DB Lateral Raise (light weights)

2 10-12 2010 60 sec

CReverse Grip Triceps Pressdown with EZ Curl Attachment (light weights)

1 12 2011 N/A

DLow Pulley EZ Bar Curl (light weights)

1 12 3011 N/A

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Phase 3 The 30 Week D.T.S. Training Program

WEEK 10 | WORKOUT 4 | HAMSTRINGS & CALVES | QUADS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A Clean Grip Deadlift (light weights) 2 10-12 20102-3min

B Lying Leg Curl (light weights) 2 10-12 2010 60 sec

CSeated Calf Raise – toes neutral (light weights)

2 10-12 1011 45 sec

DAlternating Barbell Lunge (light weights)

1 12 each 2010 N/A

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Phase 3 The 30 Week D.T.S. Training Program

WEEK 10 | WORKOUT 5 | BACK & ABS | CHEST TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

ANarrow Grip Neutral Chin Up (light weights)

2 10-12 20102-3min

BSeated Cable Face Pull with Rope (light weights)

2 10-12 2011 60 sec

CReverse Crunch – Medball Between Knees (light medball)

2 10-12 1011 60 sec

DIncline Barbell Bench Press (light weights)

1 12 30X0 45 sec

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Phase 3 The 30 Week D.T.S. Training Program

WEEK 10 | WORKOUT 6 | ARMS | SHOULDERS TOUCH UP

Day: ____ Week: _____ Bodyweight: ______ Bodyfat %:______

Order Exercise Sets Reps Tempo Rest Set 1 Weight/Reps

Set 2 Weight/Reps

Set 3 Weight/Reps

Set 4Weight/Reps

Set 5Weight/Reps

Set 6Weight/Reps

Set 7Weight/Reps

Set 8Weight/Reps

A1 Dips – torso upright (light weights) 2 10-12 3010 90 sec

A2Standing Barbell Curl (light weights)

2 10-12 3010 90 sec

B1Triceps Pressdown with Rope (light weights)

2 10-12 2010 45 sec

B2Low Pulley Rope Curl (light weights)

2 10-12 2010 45 sec

CRear Delt Cable Fly – high to low (light weights)

1 12 2011 N/A

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