Dorian Yates 6 Week Training EXERCISE
Set Set Set #1 #2 #3
XX XX
10 min Warm Up on Treadmill 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 1012 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight) 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) 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 Straight Bar Curl: 1 set of 6-8 reps to failure, desired weight
EXERCISE
XX XX XX XX XX Set #1
Set #2
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) 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) 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) Barbell Deadlifts: 1 warm up set of 10-12 reps, 1 working set 810 reps to failure, desired weight (1 min rest between reps)
EXERCISE 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)
Set #3
XX XX XX XX
Set #1
Set #2
Set #3
XX
Low-Pulley Delt Raise: 1 set of 6-8 reps to failure, each arm 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) 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) 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) 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)
EXERCISE 10 min Cardio Warm Up Stretching Lower Back Stretch: 1 set of 6 reps, each side Hamstring stretch (keeping legs straight): 1 set of 6 reps Glute stretch: 1 set of 6 reps 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) 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) 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) 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) 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) 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)
Inspired Program
XX XX XX XX XX XX
Set Set Set Set #1 #2 #3 #4
XX XX XX XX XX XX XX XX XX XX XX XX
XX XX XX XX XX XX XX XX
XX XX XX XX
XX XX
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
