Monday, 1 November 2010

Dorian Yates - Blood and Guts - Back Workout

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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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11 comments:

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