WO PROG HELP
Devilz30
Posts: 64
cnu na po naka pag try ng Work out program ni DOrian yate's?
help naman mga masters
im planning to switch, from BS 5x5 to Dorian Yates’ Workout Routine.
Day 1 – Shoulders & Tri’s & Abs
Day 2 – Back
Day 3 – Off
Day 4 – Chest & Bi’s & Abs
Day 5 – Off
Day 6 – Quads & Hams & Calves
Day 7 – Off
Day 1 – Shoulders & Tri’s & Abs
Shoulders
Smith machine presses - 1×15 warmup set,1×12 warmup set,1×8-10
Seated laterals - 1×12 warmup set,1×8-10
One-arm cable laterals - 1×20 warmup set,1×8-10
Dumbbell Shrugs - 1×12 warmup set,1×10-12
Triceps
Triceps pushdown - (1x15,1x12 warmupset), 1x8-10
Lying EZ-curl barbell extensions - (1x12 warmupset) 1x8-10
Day 4 – Chest & Bi’s & Abs
Chest
Incline barbell press - 1×12 warmup set,1×8 warmup set,1×8
Hammer Strength seated bench presses - 1×10 warmup set,1×6-8
Incline dumbbell flyes - 1×10 warmup set,1×8
Cable crossovers - 1×10-12
Biceps
Incline dumbbell curls - (1x10 warmupset) , 1x6-8
EZ-curl barbell curls - (1x10 warmupset) , 1x6-8
Nautilus curls - (1x10 warmupset) 1x6 - 8
Day 6 – Quads & Hams & Calves
LEGS
Leg extensions - 1×15 warmup set,1×12 warmup set,1×10-12
Leg presses - 1×12 warmup set,1×12 warmup set,1×10-12
Hack squats - 1×12 warmup set,1×10-12
Lying leg curls - 1×10-12 warmup set,1×10-12
Stiff-legged deadlifts - 1×8-10
Single-leg curls - 1×8-10
Standing calf raises - 1×10-12 warmup set ,1×10-12
Seated calf raises - 1×8-10
BACK & Read Delt
Hammer Strength pulldowns - (1x15 warmupset,1x12Warmupset),1x8-10
Barbell rows - (1x12 warmupset), 1x8-10
Hammer Strength one-arm rows - 1x8-10
Cable rows (overhand grip) - 1x8-10
Hammer Strength rear-delt machine - 1x8-10
Bent-over dumbell raises - 1x8-10
Hyperextensions - 1x10-12
Deadlifts - (1x8 warmupset) 1x8
parang andame sa legs.
wala kasing instruction how to start. kaya wala akong idea kung ilang mins rest between set.
Copy ko lng toh sa http://muscleandbrawn.com/dorian-yates-workout-routine/
help naman mga masters
im planning to switch, from BS 5x5 to Dorian Yates’ Workout Routine.
Day 1 – Shoulders & Tri’s & Abs
Day 2 – Back
Day 3 – Off
Day 4 – Chest & Bi’s & Abs
Day 5 – Off
Day 6 – Quads & Hams & Calves
Day 7 – Off
Day 1 – Shoulders & Tri’s & Abs
Shoulders
Smith machine presses - 1×15 warmup set,1×12 warmup set,1×8-10
Seated laterals - 1×12 warmup set,1×8-10
One-arm cable laterals - 1×20 warmup set,1×8-10
Dumbbell Shrugs - 1×12 warmup set,1×10-12
Triceps
Triceps pushdown - (1x15,1x12 warmupset), 1x8-10
Lying EZ-curl barbell extensions - (1x12 warmupset) 1x8-10
Day 4 – Chest & Bi’s & Abs
Chest
Incline barbell press - 1×12 warmup set,1×8 warmup set,1×8
Hammer Strength seated bench presses - 1×10 warmup set,1×6-8
Incline dumbbell flyes - 1×10 warmup set,1×8
Cable crossovers - 1×10-12
Biceps
Incline dumbbell curls - (1x10 warmupset) , 1x6-8
EZ-curl barbell curls - (1x10 warmupset) , 1x6-8
Nautilus curls - (1x10 warmupset) 1x6 - 8
Day 6 – Quads & Hams & Calves
LEGS
Leg extensions - 1×15 warmup set,1×12 warmup set,1×10-12
Leg presses - 1×12 warmup set,1×12 warmup set,1×10-12
Hack squats - 1×12 warmup set,1×10-12
Lying leg curls - 1×10-12 warmup set,1×10-12
Stiff-legged deadlifts - 1×8-10
Single-leg curls - 1×8-10
Standing calf raises - 1×10-12 warmup set ,1×10-12
Seated calf raises - 1×8-10
BACK & Read Delt
Hammer Strength pulldowns - (1x15 warmupset,1x12Warmupset),1x8-10
Barbell rows - (1x12 warmupset), 1x8-10
Hammer Strength one-arm rows - 1x8-10
Cable rows (overhand grip) - 1x8-10
Hammer Strength rear-delt machine - 1x8-10
Bent-over dumbell raises - 1x8-10
Hyperextensions - 1x10-12
Deadlifts - (1x8 warmupset) 1x8
parang andame sa legs.
wala kasing instruction how to start. kaya wala akong idea kung ilang mins rest between set.
Copy ko lng toh sa http://muscleandbrawn.com/dorian-yates-workout-routine/
Comments
p.s - It appears you copied his program exactly. Again, I don't know your experience or development, but if you are still building a base, no need to do cable laterals, crossovers, small shit, etc bcoz that does little for building size. You can always modify the program to suit your needs but using his principle of low volume & intensity. If indeed you are still building a base, squats should be in there for sure.
Gaya ng sinasabi ni sir BD, you need to have a training partner if you want those forced reps and training to positive failure. Watch his old training vids makikita mo ung partner nya nakak moitivate talaga lol.
For the rest in between sets, rest until you are ready to hit another full set.
Day 1– Chest & Bi’s & Abs start ako kanina ang hirap 6 reps lng kaya ko wala kc spotter
Chest
Incline barbell press - 1×12 warmup set,1×8 warmup set,1×8 - 50kg
Hammer Strength seated bench presses - 1×10 warmup set,1×6-8 - 40kg
Incline dumbbell flyes - 1×10 warmup set,1×8 "25kg
Cable crossovers - 1×10-12" 40kg each
Biceps
Incline dumbbell curls - (1x10 warmupset) 15kg , 1x6-8 kg25
EZ-curl barbell curls - (1x10 warmupset) 30kg, 1x6-8 40kg
nautilus curls - (1x10 warmupset) 1x6 - 8
Day 2 – Back
Day 3 – Off
Day 4 – Shoulders & Tri’s & Abs
Day 5 - off
Day 6 – Quads & Hams & Calves
Day 7 – Off