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Video Article: Dorian Yates - Blood And Guts, Back

Dorian Yates, the master of high intensity training, has 5 back-busting exercises for you to build powerhouse lats!

If getting off the couch is the only workout your back gets, it's time to destroy your routine. Dorian Yates, the master of high intensity training, has 5 back-busting exercises for you to build powerhouse lats! Transform your back from a house made of straw to an impenetrable Fort Knox of muscle!


Find Dorian Yates' Blood & Guts Trainer: Back on the Video Network where you can leave comments, rate the video and download your own copy!

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Dorian Yates' Blood And Guts Episode 2: Back Workout

  • Dumbbell Pullover: 2 warm up sets 10-12 reps, 1 working set of 8-10 reps to failure,desired weight (increase weight between sets)

Dorian's Tips: Dumbbell Pullover Isolates only Lats.

1 min rest

  • Close-Grip Pulldown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

1 min rest

  • One-Arm Row (each arm): 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets)

1 min rest

  • Wide-Grip Seated Cable Row: 1 warm up set 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between reps)

Dorian's Tips: Only use straps when grip fails.

1 min rest

  • Barbell Deadlifts: 1 warm up set of 10-12 reps, 1 working set 8-10 reps to failure, desired weight (1 min rest between reps)

Dorian's Tips: Watch form in the mirror.





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fit4life0410

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fit4life0410

Awesome Site, the work outs really help. Only wish there were more like this one and Kris's Hardcore 12 week Program

Jan 5, 2012 9:10am | report
olipog

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olipog

ive just started following this plan....one small question though... is it fine that day one involves all the major bicep exercises and some shoulder, such as the flyes, and then this second episode (which I assume you do on day 2 or 3) involves exercises that miminally work the biceps and shoulders? I always thought that exercising a muscle shortly afterwards would be counterproductive?

Feb 4, 2012 11:41am | report
gaglzs01

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gaglzs01

His workouts are one day on, one day off (CARDIO). If you watch the videos to the workouts, there is a workout number in the bottom right corner of the beginning of the video. On your off day though, you should only do cardio at the most. You really want to allow your muscles to rest and rebuild on these days. So it would be 4 lift days a week and 3 cardio days. Good luck on your lifting!

Mar 18, 2013 2:10pm | report
IvanDrago2k

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IvanDrago2k

I would recommend the switching Legs and Back in this program. It would look like this:
Day 1: Chest & Biceps
Day 2: Legs
Day 3: Off
Day 4: Delts & Triceps
Day 5: Back

Sep 5, 2013 9:53pm | report
james007b

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james007b

Does it works?mhas some one got good result from this routine?

Feb 12, 2012 9:14am | report
olipog

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olipog

I started following it 2/3 weeks ago (without the leg episode, my knees are buggered) and gains are quicker than I would normally find. Will report more in depth in a few weeks

Feb 13, 2012 10:59am | report
Docthal

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Docthal

this is how you work out

Feb 19, 2012 11:52pm | report
54tank

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54tank

I did the back workout today and it defiantly sucked(in a good way)

Feb 27, 2012 11:32pm | report
walidhiphop

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walidhiphop

what does it means by 1 working set.....is it just one set !!!!!!

Mar 8, 2012 8:59am | report
Benito18

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Benito18

yeah, this is HIT (high intensity training) people who follow this type of workout believe in a one and done workout. so like, you'll get one or two warm ups, then you'll have "the set" which is the set where you completely exhaust both your positive and negative strength.

Jun 8, 2012 12:00pm | report
trevor61396

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trevor61396

on the exercise demonstration for the dumbbell pullover, it says it mainly targets chest so is it still ok to do?

Mar 20, 2012 6:45pm | report
TheGreatGringo

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TheGreatGringo

Yes, if you watch him do the exercise, he lets it go all the way back, but doesn't pull it all the way over his chest, he stops just above his head.

Jul 17, 2012 8:11pm | report
verynicehowmuch

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verynicehowmuch

wtf. too much isolation work.

Mar 30, 2012 8:55am | report
akcrossfit

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akcrossfit

how is a deadlift isolation?

May 30, 2012 2:27am | report
Benito18

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Benito18

Awesome back workout, i find that the best part of the vid was at the end where chris (i think that's his name) says "it's only the reps you struggle with that give you growth" since i started working like that ive seen much better gains

Article Rated:
Apr 24, 2012 12:11pm | report
J_Goff

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J_Goff

did this workout for a while. worked pretty dang good for about 4 weeks and saw some results but after that, it started to taper off and i hit a plateau

Jun 11, 2012 6:58pm | report
malbon

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malbon

superb couldnt ask for more really works . Put everthing in it and results will come .Really pumped after each workout for days.

Jun 28, 2012 10:12am | report
shanerg78

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shanerg78

Anybody else notice that there's nothing for traps in this workout? Just curious, because most back workouts include shrugs or something.

Jul 4, 2012 11:41pm | report
TheGreatGringo

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TheGreatGringo

Im pretty sure thats covered in the shoulders workout

Jul 17, 2012 8:04pm | report
IvanDrago2k

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IvanDrago2k

Swap out Bent-over Flyes (rear delts) on a Back Day, after finishing upper back and prior to doing deadlifts. Insert dumbbell shrugs on the Delts & Tris day before starting with triceps.

Sep 5, 2013 10:00pm | report
Ipland1

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Ipland1

I just started on going to the gym, I got the the bench press part but it was hard to keep balance of the weight. I didn't feel heavy though, just was losing some balance. Anyone can help me out?

Aug 14, 2012 3:22am | report
Jgregs

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Jgregs

Is there any rest between sets of the same exercise?

Oct 9, 2012 4:19pm | report
DIREGUARD

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DIREGUARD

1 minute rest btween sets of same excercise.

Nov 7, 2012 10:43pm | report
TomPeckBlitz

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TomPeckBlitz

How much time of rest between exercises?

Dec 19, 2012 4:29pm | report
Dodozo

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Dodozo

1 minute

Dec 28, 2012 8:31am | report
Showing 1 - 25 of 31 Comments

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