Monday, 1 November 2010

Dorian Yates - Blood and Guts - Chest and Biceps Training

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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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