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Video Article: Dorian Yates - Blood And Guts, Chest & Biceps

6-time Mr. Olympia Dorian Yates has 5 muscle-pounding exercises that you can use to build fully automatic guns and a shirt-shredding chest!

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It's time to saddle up and blast your chest and biceps. Six-time Mr. Olympia Dorian Yates has five muscle-pounding exercises that you can use to build fully automatic guns and a shirt-shredding chest. Get ready to teach your chest and biceps what BUILDING MUSCLE really means.

Dorian Yates' Blood And Guts, Episode 1: Chest & Biceps
Watch the video: 10:02


Chest and Biceps Workout
1

Walking, Treadmill

10 min warm up
Walking, Treadmill Walking, Treadmill

Injury Prevention Tip: Rotater Cuff Warm Up - 2 sets of 12 reps, rest elbow on surface to keep form tight.

2

Decline Barbell Bench Press

2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets, increase weight)
Decline Barbell Bench Press Decline Barbell Bench Press

Dorian's Tips: The Decline Bench Press is the most effective pec exercise.

3

Incline Dumbbell Press (45 degree incline)

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

Dorian's Tips: Lower weight slowly, explode up.

4

Dumbbell Flyes

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

5 min rest
5

Concentration Curls

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

Dorian's Tips: Squeeze at top.

6

Barbell Curl

1 set of 6-8 reps to failure, desired weight
Barbell Curl Barbell Curl

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