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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  1. I enjoy checking the site out, it is giving me really good ideas of what to do and motivate myself. I really need to find another way to do some of these things since I cant afford to get into a gym right now. Since all I am doing is running the 1 mile still, I need to bumb it up.

    1. Here are 3 kick-butt bodyweight exercises you can do to burn fat,
      stay energized, and avoid overeating.

      Bodyweight exercises help you burn fat shockingly fast, without any
      fancy equipment.

      1) Any Single-Leg Exercise
      The pistol (single-leg squat to the floor) is the most advanced
      1-leg exercise. But you can also do assisted single-leg squats with
      a band, or onto a bench, or even with a Stability Ball between your
      back and the wall.

      If you aren't ready for single-leg squats, you can use Bulgarian
      Split Squats, Reverse Lunges, regular split squats, or lying 1-leg
      hip bridges if you are a beginner.

      2) Decline Push-ups
      These are harder than normal pushups, thanks to your elevated feet.
      And in this position, you can still use a close-grip to fatigue
      your triceps, a "piked-hip position" to build your shoulders, or
      even the Spiderman leg motion to work on your abs.

      3) Bodyweight Inverted Rows
      I choose these over chinups and pullups because bodyweight rows let
      your chest rest, while your back is strengthened. It's the perfect
      compliment to a pushup.

      Do 8-12 repetitions per exercise. Don't rest between exercises. Go
      through the circuit up to 3 times, resting 1 minute after each

      For a once-per-month challenge, do each exercise to failure in your
      final round through the circuit.

      Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> 3 Best Bodyweight Exercises for At Home Workouts <=====

      Get in shape for summer fast with Turbulence Training,

      Craig Ballantyne, CTT
      Certified Turbulence Trainer
      Author, Turbulence Training

      PS - Cut your workout and enjoy more time OUT of the gym...

      "Turbulence Training is phenomenal, Craig's system has taught me
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      Darren Motuz, Winnipeg Manitoba

      Get your very own copy of Turbulence Training & the Nutrition Guide here: ===> Fast fat loss workouts... <=====

      "The dumbbell and bodyweight workouts are perfect for the small
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      Tylor McEchren

  2. too good piece of information, I had come to know about your site from my friend sajid, bangalore,i have read atleast 11 posts of yours by now, and let me tell you, your web-page gives the best and the most interesting information. Thanks a lot once again, Regards, bicep workouts

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