Dorian Yates - Blood and Guts

To push beyond limits with one all-out set, forging maximum muscle growth through intensity, discipline, and relentless focus.

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Week 1

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Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

Week 13

Week 14

Week 15

Week 16

Week 17

Week 18

Incline Bench Press (Barbell)

Chest Press (Machine)

Incline Chest Fly (Dumbbell)

Cable Crossover

Lat Cable Extension

Underhand Lat Pulldown

Barbell Row

Single Arm Row (Dumbbell)

Back Extension (Weighted)

Deadlift (Barbell)

CHEST & BACK

Leg Extension

Leg Press

Hack Squat

Stiff Leg Deadlift

Leg Curl

Standing Calf Raise

Seated Calf Raise

LEGS & CALVES

Overhead Press (Machine)

Lateral Raise (Dumbbell)

One Arm Lateral Raise (Cable)

Shrug (Dumbbell)

Rear Delt Fly (Cable)

Rear Delt Fly (Dumbbell)

Triceps Pressdown

Skull Crusher (Barbell)

One Arm Reverse Grip Pressdown

Incline Curl (Dumbbell)

Bicep Curl (Barbell)

Preacher Curl (Dumbbell)

SHOULDERS & ARMS

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