Dorian Yates Chest And Biceps Workout

  

10 min Warm Up on Treadmill

Injury Prevention tip: Rotater Cuff Warm Up – 2 sets of 12 reps, rest elbow on surface to keep form tight


Decline Bench Press: 2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight)

Dorian’s Tips: The Decline Bench Press is the most effective pec exercise.

Incline Dumbbell Press (45 degree incline): 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight)

Dorian’s Tips: Lower weight slowly, explode up.

Flat Bench Dumbbell Flyes: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)

5 min rest


Dumbbell Concentration Curl: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets


Dorian’s Tips: Squeeze at top.

Straight Bar Curl: 1 set of 6-8 reps to failure, desired weight

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