Video Article: Dorian Yates - Blood And Guts, Legs

Dorian Yates has 7 exercises to give you a leg-up in the gym. Dorian Yates' leg workout will help you pack on slabs of leg muscle that you've never known before!

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

Destroy your knobby-knee toothpick-sized legs and build solid lead pipes with Dorian Yates crushing leg workout. The master of high intensity training, Dorian Yates, has 7 exercises to give you a leg-up in the gym. Hamstrings, quads, calves - Dorian Yates' leg workout will help you pack on slabs of leg muscle that you've never known before!

Dorian Yates' Blood And Guts, Episode 5: Leg Workout Part 1
Watch the video: 10:30


Dorian Yates' Blood And Guts, Episode 5: Leg Workout Part 2
Watch the video: 07:39


Leg Workout
Warm up & Stretch
1

Cardio

10 minute warm up
Walking, Treadmill Walking, Treadmill
Lower Back Stretch: 1 set of 6 reps, each side
Hamstring Stretch (keeping legs straight): 1 set of 6 reps
Glute stretch: 1 set of 6 reps
Dorian's Tips: Active stretching doesn't weaken muscles.

2

Leg Extensions

1 warm up set of 15 reps, 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, increasing desired weight (1 min rest between sets)
Leg Extensions Leg Extensions

1 min rest
3

Leg Press

2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Leg Press Leg Press

Dorian's Tips: True failure means mental failure.

1 min rest
4

Hack Squat

2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Hack Squat Hack Squat

Dorian's Tips: Moderate Stance. Squat below parallel.

5 min rest. Recuperate and mentally prepare.
5

Seated Leg Curl

1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Seated Leg Curl Seated Leg Curl

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

1 min rest
6

Stiff-Legged Barbell Deadlift

1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets)
Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift

Dorian's Tips: Only lower as far as a straight back allows. Don't use reverse grip. Hold bar with thumb.

1 min rest
7

Calf Press On The Leg Press Machine

1 warm up set of 10-12 reps, 3 rest-pause sets to failure, desired weight (10-15 sec rest between sets)
Calf Press On The Leg Press Machine Calf Press On The Leg Press Machine

Dorian's Tips: Perform rest-pause sets to push beyond failure.

1 min rest
8

Seated Calf Raise

1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets)
Seated Calf Raise Seated Calf Raise

Dorian's Tips: Perform full extension and control when training calves. Cardio conditioning is needed to train to true failure. Pacing yourself doesn't push your body to grow.

Shop Foundation Series in our store

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