Dorian Yates

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Week 18

1 working set to failure (the warm up sets are 50-70% of the working set) 

Seated Military Press (Smith Machine)

Lateral Raise (Machine)

One Arm Lateral Raise (Cable)

Shrug (Barbell)

Tricep Dip (Bodyweight)

Lying Tricep Extension (Barbell)

Tricep Extension (Machine)

Delts + tris 

Pullover (Machine)

Pull-Up (Weighted)

Chest Supported Row (Machine)

Unilateral Lat Focused Row

Rear Delt Fly (Machine)

Reverse Pec Deck

Reverse Hyperextension

Deadlift (Barbell)

Back and Rear delts

Incline Bench Press (Smith Machine)

Chest Press (Machine)

Pec Deck (Machine)

Chest Fly (Machine)

Incline Curl (Dumbbell)

Bicep Curl (EZ Bar)

Unilateral Preacher Curl

Chest and Bis

Leg Curl

Leg Extension

Leg Press (45 Degrees)

Hack Squat

Stiff Leg Deadlift

Single-Leg Leg Curl

Standing Calf Raise

Legs 

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