Dorian Yates - Blood and Guts - Back Workout

Dorian Yates - Blood and Guts - 6 Week Bodybuilding Trainer
Episode 2 - Back
6 Time Mr.Olympia Winner and Master of High Intensity Training Dorian Yates

Back Exercise 1 - Dumbbell Pullover 2 warm-up sets, 1 working set
Dumbbell pullover isolates only lats without any bicep involvement.

• Dumbbell Pullover warm-up set 1 - Choose weight you can perform 10-12 reps easily
• Dumbbell pullover warm-up set 2 - Increase weight, choose a weight you can perform 10-12 reps with moderate strain
• Dumbbell Pullover Working set - 8-10 reps to failure

Back Exercise 2 - Close Grip Pulldown 1 warm-up set 1 working set
on to the close grip pulldown where the biceps come into play.

• Close Grip Pulldown warm-up set - Choose weight you can perform 10-12 reps with moderate strain
• Close Grip Pulldown working set - 8-10 reps to failure - Targets Inner Lats

Back Exercise 3 - One Arm Row 1 warm-up set 1 working set

• One Arm Row warm-up set - Choose weight you can perform 10-12 reps with moderate strain
• One Arm Row working set - 8-10 reps to failure both arms

Back Exercise 4 - Wide Grip Cable Row 1 warm-up set 1 working set - Targeting the Upper Back

• Wide Grip Cable Row warm-up set - Choose weight you can perform 10-12 reps with moderate strain
• Wide Grip Cable Row working set - 8-10 reps to failure

Back Exercise 5 - Barbell Deadlift 1 warm-up set 1 working set
Watch form in mirror, keep head up, keep back flat, lower only to mid shin

• Barbell deadlift warm-up set - Choose weight you can perform 10-12 reps with moderate strain
• Barbell deadlift working set - 8-10 reps to failure

Muscle growth is an adaptation to stress, if you give your body stress that its not used to it's going to try to adapt it in some way and in this case we're looking for more muscle, you've got to go beyond what you've done before, thats the idea..

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Dorian Yates - Blood and Guts - Chest and Biceps Training

Dorian Yates - Blood and Guts - 6 Week Bodybuilding Trainer
Episode 1 - Chest and Biceps
6 Time Mr.Olympia Winner and Master of High Intensity Training Dorian Yates

Starts with a 10 minute cardio warm-up, treadmill, rotation cuff warm-up 2 sets of 12 reps

Chest Workout
Chest exercise 1 - Decline Bench Press  2 warm-up sets 1 working set
Decline Bench Press is most effective Pec exercise.

• Decline Bench Press warm-up set 1 - lower weight very slowly..Explode up, don't bounce off chest, choose a weight you can perform 10-12 reps easily.
• Decline Bench Press warm-up set 2 - Increase weight, choose a weight you can perform 10-12 reps with moderate strain. 
• Decline Bench Press working set - 6-8 reps to failure

 Chest Exercise 2 - Incline Dumbbell Press 1 warm-up set 1 working set

• Incline Dumbbell Press warm-up set - Place bench at 45 degree incline, lower weight very slowly.. Explode up, choose weight you can perform 10-12 reps with moderate strain
• Incline Dumbbell Press working set - 6-8 reps to failure

Chest Exercise 3 - Flat Bench Dumbbell Flye 1 warm-up set 1 working set

• Flat Bench Dumbbell Flye warm-up set - choose weight you can perform 10-12 reps with moderate strain
• Flat Bench Dumbbell Flye working set - 6-8 reps tp failure

Biceps Workout

Biceps Exercise 1 - Dumbbell Concentration Curl 1 warm-up set 1 working set

• Dumbbell Concentration Curl warm-up set - Squeeze at top, slow descent, push off of toe to maximize range of motion. choose a weight you can perform 10-12 reps with moderate strain.
• Dumbbell Concentration Curl working set - 6-8 reps each arm to failure

Biceps Exercise 2 - Straight Bar Curl no warm-up

• Straight Bar Curl working set - shoulder width grip, 6-8 reps to failure

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