dorian yates workout
TRANSCRIPT
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8/2/2019 Dorian Yates Workout
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Dorian Yates Workout Routine
Day 1Shoulders & Tris &Abs
Day 2Back
Day 3Off
Day 4
Chest & Bis &
AbsDay 5Off
Day 6Quads & Hams & CalvesDay 7Off
Biceps
Incline dumbbell curls
110 warmup set 16-8
EZ-curl barbell curls
110 warmup set 16-8
Nautilus curls
110 warmup set 16-8
Triceps
Triceps pushdown
115 warmup set 112 warmup set 18-10
Lying EZ-curl barbell extensions
112 warmup set
18-10
Back & Read Delt
Hammer Strength pulldowns
115 warmup set 112 warmup set
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8/2/2019 Dorian Yates Workout
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18-10Barbell rows
112 warmup set
18-10
Hammer Strength one-arm rows
18-10Cable rows (overhand grip)
18-10Hammer Strength rear-delt machine
18-10Bent-over dumbell raises
18-10Hyperextensions
110-12
Deadlifts
18 warmup 18
Chest
Incline barbell press
112 warmup set 18 warmup set
18
Hammer Strength seated bench presses
110 warmup set 16-8
Incline dumbbell flyes
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110 warmup set 18
Cable crossovers
110-12
Shoulders
Smith machine presses
115 warmup set 112 warmup set 18-10
Seated laterals
112 warmup set 18-10
One-arm cable laterals
120 warmup set 18-10
Dumbbell Shrugs
112 warmup set
110-12Legs
Leg extensions
115 warmup set 112 warmup set 110-12
Leg presses
112 warmup set 112 warmup set 110-12
Hack squats
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112 warmup set 110-12
Lying leg curls
110-12 warmup set
110-12Stiff-legged deadlifts
18-10Single-leg curls
18-10
Standing calf raises
110-12 warmup set 110-12
Seated calf raises
18-10