Dumbbell elevator routine


Our multi-purpose benches have six different settings ranging from zero degrees (flat) to ninety degrees. Our Dumbbell Elevator Routine utilizes five of the six positions.

Each position is called a "Floor." The workout begins on the First Floor with the Dumbbell Bench Press and ends on the Fifth Floor with the Dumbbell Seated Press. Our goal is to select a weight that barely allows the player to complete the last rep.

Before executing the first exercise in a workout we ask our players to perform several warm-up sets. After the warm-up our goal is to select a weight that barely allows the player to complete the designated number of reps.

Our players perform somewhere between eight and twelve repetitions. For maximum gains our players use as much weight as they can properly handle for each set without sacrificing good form (observe Texans Rep Rules).

We ask our players to perform each rep strictly adhering to our Texans four Rep Rules:

Rule # 1– Raise and lower the weight through the muscles full range of motion.

Rule # 2 –Eliminate momentum during the raising phase of each exercise.

Rule # 3 - Pause momentarily (stop for a count of 1001) in the muscle's contracted position with a smooth transition from the raising of the weight to the lowering of the weight (no sudden drop).

Rule # 4 –Emphasize the lowering of the weight (take longer to lower the weight).* *

Dumbbell Elevator Routine Exercise Sequence

  1. First Floor – 10 reps       Rest 90 seconds
    * *

db-first-floor-1.jpg

db-first-floor-2.jpg


  1. Nitro Rear Delt – 12 reps (followed immediately by Nitro Seated Row)

  1. Nitro Seated Row – 10 -12 reps

*   Rest 90 seconds
*
**

elevator-nitro-row-1.jpg

elevator-nitro-row-2.jpg


  1. Nitro Pec Fly – 10 – 12 reps *   Rest 90 seconds
    *
    **

nitro-pec-fly-1.jpg

nitro-pec-fly-2.jpg


  1. Second Floor – 10 Reps

Rest 90 seconds

  1. Hammer Rear Delt – 12 reps (followed immediately by Xpload Lat Pull-down)

  1. Xpload Lat Pull-down – 10 – 12 reps

*   Rest 90 seconds
*
**

xpload-lat-pulldown-1.jpg

xpload-lat-pulldown2.jpg


  1. Third Floor – 10 reps *   Rest 90 seconds
    *
    **

third-floor-1.jpg

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  1. Avenger Lateral Raise – 12 reps *   Rest 90 seconds
    *
    **

db-avenger-lateral-raise-1.jpg

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  1. Fourth Floor – 10 reps

Rest 90 seconds

  1. Dumbbell Front Raise and/or Front Raise 2nd Half – 10 reps

**

front-raise-2nd-half-1.jpg

front-raise-2nd-half-2.jpg

   
* *
*    Rest 90 seconds

*
**
 12.    Fifth Floor – 10 reps

db-fifth-floor-1.jpg

db-fifth-floor-2.jpg


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