Dorian Yates Yates HIT HI T Training Training System Beginner HIT Training Split Day 1: Shoulders/Triceps/Abs Shoulders/Triceps/Abs Day 2: Back/Rear Delts Day 3: Rest Day 4: Chest/Biceps/Abs Day 5: e!s/Cal"es Day #: Rest Day $: Rest Shoulders/Triceps/Abs DB Shoulder %ress &1'1()12* 1'+)1(* 2'#)+, Seated Side aterals &1'1()12* 2'+)1(, -e)Ar0 Cable aterals &2'#)+, Re"erse DB lyes &1'1()12* 2'+)1(, %ushdo-s &1'1()12* 2'+)1(, Skullcrushers &1'1()12* 2'+)1(, Seated DB Triceps %ress &1'1()12* 2'+)1(, Cru-ches &3'12)15, Re"erse Cru-ches &3'12)15,
Chest/Biceps/Abs Decli-e %ress &2'1()12* 2'#)+, .-cli-e DB %ress &1'1()12* 2'#)+, DB lyes &1'1()12* 2'#)+, Co-ce-tratio- Curls &1'1()12* 2'#)+, Barbell Curls &2'#)+, Cru-ches &3'12)15, Re"erse Cru-ches &3'12)15,
Bac/!ear Delts Be-t)Ar0 DB %ullo"er &2'1()12* 2'+)1(, Close)6rip %u %ulldo-s &1'1()12* 2' 2'+)1(, 7ates Ros &1'1()12* 2'+)1(, Seated Cable Ros &1'1()12* 2'+)1(, Rack %ulls &1'1()12* 2'+)1(,
Legs/Calves e! 'te-sio-s &1'15* 1'1()12* 2'1()12, e! %ress &2'1()12* 2'1()12, ack Suats &2'1()12* 2'1()12, Seated e e! Cu Curls &1'1()12* 2'1()12, Sti88 Deadli8ts &1'1()12* 2'1()12, Cal8)%ress 9achi-e &1'1()12* 3R% Sets, Seated Cal8 Raise &1'1()12* 2'#)+,
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