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!

Main | Chest & Biceps | Back | Tips | Delts & Triceps | Legs

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!

Dorian Yates' Blood And Guts, Episode 4: Delts & Triceps
Watch the video: 12:48


Delts & Triceps Workout
1

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)
Dumbbell Shoulder Press Dumbbell Shoulder Press

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

1 min rest
2

Seated 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)
Seated Side Lateral Raise Seated Side Lateral Raise

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
3

Standing Low-Pulley Deltoid Raise

1 set of 6-8 reps to failure, each arm
Standing Low-Pulley Deltoid Raise Standing Low-Pulley Deltoid Raise

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

1 min rest
4

Reverse 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)
Reverse Flyes Reverse Flyes

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

5 min rest - Recuperate and mentally prepare.
5

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)
Triceps Pushdown Triceps Pushdown

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

1 min rest
6

Lying 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)
Lying Triceps Press Lying Triceps Press

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

7

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)
Seated Triceps Press Seated Triceps Press

Shop Foundation Series in our store

Main | Chest & Biceps | Back | Tips | Delts & Triceps | Legs