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Video Article: Dorian Yates - Blood And Guts, Chest & Biceps
SHAREIt's time to saddle up and blast your chest and biceps. 6-time Mr. Olympia, Dorian Yates has 5 muscle-pounding exercises that you can use to build fully automatic guns and a shirt-shredding chest. Get ready to teach your chest and biceps what BUILDING MUSCLE really means.
Find Blood And Guts, Chest & Biceps on the Video Network where you can leave comments, rate the video and download your own copy!
Dorian Yates' Blood And Guts Episode 1: Chest/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
Dorian's Tips: Write down your progress.
84 Comments
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havock901
Great workout and advice from one of the best. Mr Yates you are an inspiration...two of my mentors on bodybuilding trainning together Kris Gething and Dorian...great series!
- Body Stats
- wt: 280 lbs
J_Goff
Would have to agree with DY his chest exercises were really what got my chest to where it is now.... I know I know not too big but its about where I started!
- Body Stats
- ht: 6'0"
- wt: 173 lbs
- bf: 8.0%
- Body Stats
- ht: 5'9"
- wt: 218 lbs
- Body Stats
- wt: 160 lbs
- bf: 11.0%
- Body Stats
- ht: 5'6"
- wt: 147.4 lbs
- bf: 10.0%
kiooga
This hurts just by looking at the video, but I will incorporate it into my workout tomorrow. I am training myself and helping another plate buddy in the gym from my chem class. I'll let you know what happens if I am able to write again after these nuclear chest and arms workout.
- Body Stats
- wt: 285 lbs
SohaibKO
Hi, i'm beginner, my big aim is getting muscle volume to become bigger and bigger, is this workout good for me , or i should look for something else
because i found this when i was looking for teen workout
- Body Stats
- ht: 5'6"
- wt: 55 lbs
rossmolson1
yes its a great beginner workout, ive gained 30 pounds so far and my bodyfat is still below 6 percent. its a mass and size workout so you cant be eating like a little girl while you do it, eat big to get big diet is most important , 6 meals a day with a high quality protein serving in each meal. but when you add this workout to a good diet plan its an unbeatable combination. i went from 120 to 150 and i plan to go to 180
- Body Stats
- ht: 5'9"
- wt: 151 lbs
- bf: 5.2%
tranimalmode
I would have to disagree. This programs requires really heavy weights. If you don't have your joints and form on point, you WILL injure yourself. The only way to improve those is through repetition. I would recommend Shortcut to Size to get started. The workouts are broken down Barney style.
- Body Stats
- ht: 5'7"
- wt: 161.8 lbs
- bf: 14.7%
rcclaffe
The question is a year old, but I strongly agree with tranimalmode - Shortcut to Size is a better program especially for a beginner. It covers all the bases for nutrition and supplements, and increases the weights slowly over several weeks, so you learn your own limits. I did this workout, then Shortcut & then Gethin's DTP. Conclusion: Shortcut was best overall by far, esp for beginner. Must disagree on the Barney comment though, unless Barney is a T-rex that will completely shred all the meat in your body.
- Body Stats
- ht: 5'9"
- wt: 164 lbs
- bf: 14.0%
- Body Stats
- ht: 6'4"
- wt: 316 lbs
- bf: 23.0%
- Body Stats
- ht: 5'6"
- wt: 162 lbs
- bf: 14.0%
- Body Stats
- ht: 6'6"
- wt: 229 lbs
- bf: 19.0%
- Body Stats
- ht: 5'6"
- wt: 154 lbs
- bf: 23.0%
Mweston85
I was wondering the same thing, I am guessing that it is 6 to 8 reps minimum or going until muscle failure.
- Body Stats
- ht: 5'10"
- wt: 185 lbs
- bf: 15.0%
mcaballero
It means that you choose a weight which which you will fail between 6-8 reps. So you should get 1-5 and reps 6-8 should be really hard/impossible
- Body Stats
- ht: 5'6"
- wt: 165 lbs
- Body Stats
- wt: 224 lbs
lctigers21
what does it mean by increase weight? does it just mean do half the weight for warm-up sets and then add enough weight to have 6-8 reps be failure? or does he mean something else?
- Body Stats
- ht: 5'10"
- wt: 151 lbs
- Body Stats
- ht: 5'10"
- wt: 151 lbs
latnboi666
It looks like a very intense workout! The only thing is i don't know when or which supplements to take while doing Dorian Y. workouts!
- Body Stats
- ht: 5'10"
- wt: 250 lbs
- bf: 20.0%
lctigers21
yeah i was just thinking the same thing, i think i'm just going to take the ones that i am already taking
- Body Stats
- ht: 5'10"
- wt: 151 lbs
charleslgr
thats probaly why im not getting any results im going to do this and hope for the best...
- Body Stats
- ht: 5'9"
- wt: 167 lbs
- bf: 7.5%
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