Scribd Logo
Загрузить

Добро пожаловать в Scribd!

  • Dorian Yates Workout

    Загружено:

    Frank Bookhardt
    2K просмотров4 страницы
    Dorian Yates' bodybuilding workout routine is split into 6 days, focusing on different muscle groups each day. Day 1 targets shoulders, triceps, and abs. Day 2 focuses on back. Day 3 and 5 are rest days. Day 4 works chest and biceps. Day 6 targets quads, hamstrings, and calves. Day 7 is another rest day. Each exercise consists of a warmup set followed by working sets of 6-12 reps.

    Исходное описание:

    Авторское право

    © Attribution Non-Commercial (BY-NC)

    Доступные форматы

    PDF, TXT или читайте онлайн в Scribd

    Этот документ был вам полезен?

    Это неприемлемый материал?

    Пожаловаться на этот документ
    Dorian Yates' bodybuilding workout routine is split into 6 days, focusing on different muscle groups each day. Day 1 targets shoulders, triceps, and abs. Day 2 focuses on back. Day 3 and 5 are rest days. Day 4 works chest and biceps. Day 6 targets quads, hamstrings, and calves. Day 7 is another rest day. Each exercise consists of a warmup set followed by working sets of 6-12 reps.

    Авторское право:

    Attribution Non-Commercial (BY-NC)
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    2K просмотров4 страницы

    Dorian Yates Workout

    Загружено:

    Frank Bookhardt
    Dorian Yates' bodybuilding workout routine is split into 6 days, focusing on different muscle groups each day. Day 1 targets shoulders, triceps, and abs. Day 2 focuses on back. Day 3 and 5 are rest days. Day 4 works chest and biceps. Day 6 targets quads, hamstrings, and calves. Day 7 is another rest day. Each exercise consists of a warmup set followed by working sets of 6-12 reps.

    Авторское право:

    Attribution Non-Commercial (BY-NC)
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 4

    Dorian Yates Workout Routine Day 1 Shoulders & Tris & Abs Day 2 Back Day 3 Off Day

    Day 4 Chest & Bis & Abs Day 5 Off Day 6 Quads & Hams & Calves Day 7 Off 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

    18-10

    Barbell rows

    112 warmup set 18-10

    Hammer Strength one-arm rows

    18-10

    Cable rows (overhand grip)

    18-10

    Hammer Strength rear-delt machine

    18-10

    Bent-over dumbell raises

    18-10

    Hyperextensions

    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

    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 110-12

    Legs Leg extensions


    115 warmup set 112 warmup set 110-12

    Leg presses

    112 warmup set 112 warmup set 110-12

    Hack squats

    112 warmup set 110-12

    Lying leg curls


    110-12 warmup set 110-12

    Stiff-legged deadlifts

    18-10

    Single-leg curls

    18-10

    Standing calf raises


    110-12 warmup set 110-12

    Seated calf raises

    18-10

    Вам также может понравиться