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Video Article: Dorian Yates - Blood And Guts, Delts & Triceps

6-time Mr. Olympia, Dorian Yates is your trainer for shoulders and triceps. Be your body's personal stone mason, and hammer those deltoids and triceps into rock-hard pieces of art!
by Video Articles Oct 14, 2010

Grab that chisel and let's get to work. Fine-tune your deltoids and triceps with 7 exercises from the master himself, Dorian Yates. 6-time Mr. Olympia, Dorian Yates is your trainer for shoulders and triceps. Be your body's personal stone mason, and hammer those deltoids and triceps into rock-hard pieces of art!


Find Blood & Guts Trainer: Delts & Triceps Video Networkon the Video Portal where you can leave comments, rate the video and download your own copy!

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Dorian Yates' Blood And Guts Episode 4: Delts/Triceps Workout

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

Dorian's Tips: Don't lock elbows at the top. Keep dumbbells apart. Don't over-stretch, lower dumbbells to delts.

1 min rest

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

Dorian's Tips: Change order of shoulder exercises.

Dorian's Tips: Half reps push to failure when it's hard to spot.

1 min rest

Dorian's Tips: Have partner lift weight to exhaust negative.

1 min rest

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

Dorian's Tips: Pull elbows forward to isolate rear delts.

5 min rest - Recuperate and mentally prepare.

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

Dorian's Tips: Push bar in towards the body. Stagger feet to keep balance.

1 min rest

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

Dorian's Tips: Don't pull bar forward to keep triceps engaged.

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





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lilonefour

Rep Power: 10

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lilonefour

I am going to use this routine for 6 weeks, and see what I can get from it. Exciting stuff

Jan 5, 2012 6:56pm | report
Miguel562

Rep Power: 10

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Miguel562

Hey did you finish dorian yates 6wk program? Did it work for you? I'm going on 3wks I think it needs more sets but then again its a mass gain workout, which I am looking for.

Apr 5, 2012 6:57pm | report
Jgregs

Rep Power: 10

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Jgregs

does he rest between sets? If so how long?

Oct 9, 2012 9:56am | report
gethitfitness

Rep Power: 10

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gethitfitness

Great Tips Dorian! GET H.I.T. Fitness

Apr 7, 2012 3:04am | report
gymratnick95

Rep Power: 10

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gymratnick95

Anyone else notice the stickman in the background during the seated tricep press? holy ****... Anyways, DY 6 week trainer starts today

Apr 24, 2012 1:03pm | report
zarad

Rep Power: 15

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zarad

lol you are stickman and fat holy crap Anyways fix yourself before judge people

Feb 15, 2013 10:32am | report
gymratnick95

Rep Power: 10

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gymratnick95

And yet im not the one that looks like he can be out lifted by a prepubescent girl... Interesting...

Feb 18, 2013 9:34pm | report
christianpico

Rep Power: 10

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christianpico

I think is a good workout!! but you definitely don't do it for 6 weeks but instead 4 and then change it again to something different!!... I try to change my routine every month Good luck all

May 29, 2012 7:00pm | report
BassamQ

Rep Power: 10

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BassamQ

i'm going to try this for 6 week

Jun 12, 2012 10:56am | report
Sdbersey

Rep Power: -327

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Sdbersey

Sucks how i dont have a lifting partner

Jun 28, 2012 9:26am | report
Steveen22

Rep Power: 10

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Steveen22

I love how i can do this whole workout at home with a dumbell and some other equipment!
Thank you bodybuilding.com!

Jul 22, 2012 4:31pm | report
heartheaker

Rep Power: 10

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heartheaker

is it ok to take 1 day off after 2 days work out??

Aug 27, 2012 1:17am | report
tranimalmode

Rep Power: 10

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tranimalmode

Yes. Rest however long you think you need to.

Jan 20, 2013 5:56pm | report
tranimalmode

Rep Power: 10

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tranimalmode

Yes. Rest however long you think you need to.

Jan 20, 2013 5:56pm | report
tranimalmode

Rep Power: 10

  • rep this user
tranimalmode

Yes. Rest however long you think you need to.

Jan 20, 2013 5:56pm | report
tranimalmode

Rep Power: 10

  • rep this user
tranimalmode

Yes. Rest however long you think you need to.

Jan 20, 2013 5:56pm | report
tranimalmode

Rep Power: 10

  • rep this user
tranimalmode

Yes. Rest however long you think you need to.

Jan 20, 2013 5:56pm | report
tranimalmode

Rep Power: 10

  • rep this user
tranimalmode

Yes. Rest however long you think you need to.

Jan 20, 2013 5:56pm | report
CTIN

Rep Power: 10

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CTIN

great man, I'll include these exercises in my routine, thanks DY

Aug 29, 2012 2:35am | report
NubianPrince89

Rep Power: 10

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NubianPrince89

I decided to do these routines for 3 sets as oppose to 1 per excercise. I just dont want to cheat myself, if I have more energy to exert in this routine. I felt good doing three sets today, feeling the burn. Everyone on this program, keep your intensity, Lets make it happen!

Nov 19, 2012 2:11pm | report
tbonemoor1

Rep Power: 10

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tbonemoor1

hey man, when it says one set, its a working set, meaning do 8 stop do 8 stop. till you cant anymore, dont just do 3! go till you drop!
if thats what you meant man hah. good luck

Jan 6, 2013 2:50pm | report
tbonemoor1

Rep Power: 10

  • rep this user
tbonemoor1

hey man, when it says one set, its a working set, meaning do 8 stop do 8 stop. till you cant anymore, dont just do 3! go till you drop!
if thats what you meant man hah. good luck

Jan 6, 2013 2:50pm | report
tbonemoor1

Rep Power: 10

  • rep this user
tbonemoor1

hey man, when it says one set, its a working set, meaning do 8 stop do 8 stop. till you cant anymore, dont just do 3! go till you drop!
if thats what you meant man hah.

Jan 6, 2013 2:51pm | report
tbonemoor1

Rep Power: 10

  • rep this user
tbonemoor1

hey man, when it says one set, its a working set, meaning do 8 stop do 8 stop. till you cant anymore, dont just do 3! go till you drop!
if thats what you meant man hah.

Jan 6, 2013 2:51pm | report
tbonemoor1

Rep Power: 10

  • rep this user
tbonemoor1

hey man, when it says one set, its a working set, meaning do 8 stop do 8 stop. till you cant anymore, dont just do 3! go till you drop!
if thats what you meant man hah.

Jan 6, 2013 2:51pm | report
Showing 1 - 25 of 56 Comments

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