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Video Article: Dorian Yates - Blood And Guts, Chest & 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!

It'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.


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Dorian Yates' Blood And Guts Episode 1: Chest/Biceps Workout

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.

Dorian's Tips: Write down your progress.





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havock901

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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!

Article Rated:
Dec 12, 2011 10:43am | report
 
J_Goff

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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!

Dec 19, 2011 11:44pm | report
 
scottsdalesun13

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scottsdalesun13

DY bomb training

Jan 30, 2012 7:20pm | report
 
Nicholz

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Nicholz

Just started today

Feb 7, 2012 3:02pm | report
 
sexyashu

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sexyashu

worst training

Feb 11, 2012 3:54am | report
 
cozyzz

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cozyzz

Its good if i knew how to do it corectly

Apr 17, 2014 1:40pm | report
ImHenrik

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ImHenrik

I'm gonna use your tips today, thank you ^^

Feb 13, 2012 6:27am | report
 
kiooga

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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.

Feb 16, 2012 2:48am | report
 
SohaibKO

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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

Mar 2, 2012 1:43pm | report
 
rossmolson1

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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

May 24, 2012 1:29pm | report
tranimalmode

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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.

Jan 21, 2013 5:15pm | report
rcclaffe

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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.

Apr 16, 2013 6:09pm | report
brondtwulf

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brondtwulf

How many times per week is this workout done?

Mar 2, 2012 9:25pm | report
 
boxinstar28

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boxinstar28

This workout should be done every 2 weeks..

Mar 6, 2012 5:52am | report
wlam

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wlam

why 2 weeks? and not once per week?

May 21, 2012 7:31pm | report
eray1978

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eray1978

Great workout i will start this weekend

Mar 7, 2012 4:48am | report
 
cjnator

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cjnator

What does it mean by " 6-8 reps to failure"

Mar 20, 2012 8:41pm | report
 
Mweston85

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Mweston85

I was wondering the same thing, I am guessing that it is 6 to 8 reps minimum or going until muscle failure.

Mar 24, 2012 2:38pm | report
mcaballero

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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

Mar 26, 2012 3:21pm | report
Bbarry212

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Bbarry212

If Done correctly this routine is much harder than it appears.

Mar 26, 2012 11:01am | report
 
zoloto2010

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zoloto2010

Workouts are good. He didn't re-invente the wheel but one or two good tips

Mar 29, 2012 6:45am | report
 
lctigers21

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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?

Mar 30, 2012 5:43pm | report
 
lctigers21

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lctigers21

nevermind, i just watched the video

Mar 31, 2012 7:06am | report
latnboi666

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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!

Apr 2, 2012 9:13pm | report
 
lctigers21

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lctigers21

yeah i was just thinking the same thing, i think i'm just going to take the ones that i am already taking

Apr 3, 2012 4:44pm | report
Showing 1 - 25 of 106 Comments

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