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!

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!


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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)