WO PROG HELP

Devilz30

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/

Big Dawg

I don't know your experience with the iron, but I can tell you using Dorians program, you better know how to push yourself to failure and beyond on every workset you do. You also will need a good training partner to help you out with forced reps. Yates signature is intensity, and that's what allows him to get away with such low volume. Being there is only 1 workset per exercise, there is no half-assing it on anything. It's very rare that a n00b/intermediate can push themselves that hard consistently, but if you indeed can, good luck growing!

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.

Devilz30

I've been working out for almost 4 months sir big dawg, using this prog BS 5x5 eclipse version btw do you speak tagalog sir bd?

monching11

I used dorian's blood and guts before, now combination of maxOT and B&G nga lang.

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.

Yatez

One man cheering squad eh

monching11

^hahaha oo nga taena

Devilz30

thnks for the info bro, btw pag aaralan ko muna yung mga routine bago ko simulan thnk you thnk you!!!

Devilz30

mga master ok lng ba na binago ko yung set up ng B&G prog? & mabilis lng pala matapos mga around 45 min lng pero yung intensity parang puputok yung chest and bicep ko kanina.
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