Dorian Yates 6 Week Training

EXERCISE Set #1

 Set #2

 Set #3

 10 min Warm Up on Treadmill XX XX Decline Bench Press: 2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight) Incline Dumbbell Press (45 degree incline): 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight)

XX

 Flat Bench Dumbbell Flyes: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)

XX

 Dumbbell Concentration Curl: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets

XX

 Straight Bar Curl: 1 set of 6-8 reps to failure, desired weight XX XX

EXERCISE Set #1

 Set #2

 Set #3

 Dumbbell Pullover: 2 warm up sets 10-12 reps, 1 working set of 8-10 reps to failure,desired weight (increase weight between sets) Close-Grip Pulldown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets) XX

 One-Arm Row (each arm): 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

XX

 Wide-Grip Cable Row: 1 warm up set 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between reps) XX

 Barbell Deadlifts: 1 warm up set of 10-12 reps, 1 working set 8-10 reps to failure, desired weight (1 min rest between reps) XX

EXERCISE Set #1

 Set #2

 Set #3

 Dumbbell Shoulder Press: 1 warm up set of 10-12 reps, 1 warm up set of 8-10 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets) Side Lateral Raise: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets) XX

 Low-Pulley Delt Raise: 1 set of 6-8 reps to failure, each arm XX XX Reverse Dumbbell Flyes: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

XX

 Triceps Pushdown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets) XX

 Lying Triceps Extensions: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

XX

 Seated Triceps Press: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets) XX

EXERCISE Set #1

 Set #2

 Set #3

 Set #4

 10 min Cardio Warm Up XX XX XX XX Stretching XX XX XX XX Lower Back Stretch: 1 set of 6 reps, each side XX XX XX Hamstring stretch (keeping legs straight): 1 set of 6 reps XX XX XX Glute stretch: 1 set of 6 reps XX XX XX Leg Extensions: 1 warm up set of 15 reps, 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, increasing desired weight (1 min rest between sets)

XX

 Leg Press: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight ( 1 min rest between sets)

XX

 Hack Squat: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight ( 1 min rest between sets)

XX

 Seated Hamstring Curl: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)

XX XX

 Stiff-Legged Deadlift: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)

XX XX

 Calf Press: 1 warm up set of 10-12 reps, 3 rest-pause sets to failure, desired weight (10-15 sec rest between sets) Seated Calf Raise: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)

XX XX

Inspired Program

Monday: Chest/Calves

Incline Bench Press: 1 set to failure within 4-10 reps

Flat Dumbbell Press Or Machine Press: 1 set to failure within 4-10 reps

Incline Dumbbell Flyes: 1 set to failure within 4-10 reps

Cable Crossovers: 5-10 sets of 10 reps or 1 set of 20-30 reps

Standing Calf Raise: 1 set to failure within 4-10 reps

Seated Calf Raise: 5-10 sets of 10 reps or 1 set of 20-30 reps

Tuesday: Delts/Traps/Deadlift

Deadlift: 1 set to failure within 4-10 reps

Barbell, Dumbbell, Or Machine Shoulder Press: 1 set to failure within 4-10 reps

Dumbbell Side Lateral: 1 set to failure within 4-10 reps

One-Arm Lateral: 5-10 sets of 10 reps or 1 set of 20-30 reps

Barbell Shrug: 1 set to failure within 4-10 reps

Dumbbell Shrug: 5-10 sets of 10 reps or 1 set of 20-30 reps

Thursday: Back

Bent Over Row: 1 set to failure within 4-10 reps

Reverse Grip Lat-Pulldowns: 1 set to failure within 4-10 reps

T-Bar Row Or One-Arm Dumbbell Row: 1 set to failure within 4-10 reps

Wide Grip Seated Cable Row: 1 set to failure within 4-10 reps

Straight-Arm Pulldowns or Pullover: 5-10 sets of 10 reps or 1 set of 20-30 reps

Bent Over Rear Dumbbell Lateral: 1 set to failure within 4-10 reps

Friday: Arms

Triceps Pressdowns: 1 set to failure within 4-10 reps

Close Grip Bench Press or Skull Crusher: 1 set to failure within 4-10 reps

Overhead Triceps Extension: 5-10 sets of 10 reps or 1 set of 20-30 reps

Dumbbell Preacher Or Machine One-Arm Bicep Curl: 1 set to failure within 4-10 reps

Barbell Curl: 1 set to failure within 4-10 reps

Dumbbell or Cable Curl: 5-10 sets of 10 reps or 1 set of 20-30 reps

Flexion Barbell Wrist Curls: 1 set to failure within 4-10 reps

Extension Barbell Wrist Curls: 1 set to failure within 4-10 reps

Saturday: Quads/Hams

Leg Extension: 1 set to failure within 4-10 reps

Leg Press: 1 set to failure within 4-10 reps

Barbell Squats: 1 set to failure within 4-10 reps

Hack Squat: 5-10 sets of 10 reps or 1 set of 20-30 reps

Lying Leg Curl: 1 set to failure within 4-10 reps

Stiff Leg Deadlift: 1 set to failure within 4-10 reps

Single Leg Curl: 5-10 sets of 10 reps or 1 set of 20-30 reps