In this video I get coached by the one and only 6 x Mr Olympia winner Dorian Yates. I've always been a fan of his physique & training intensity, but after listening to his podcast interviews over the years I've learnt there's a whole lot more to the man.

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The Workout:

Warm Up - 1 set on lat pulldown 8-10 reps (~50% intensity)

A: Pullover Machine
Set 1: Warm up 6-8 reps (~50% intensity)
Set 2: Working set 8-10 reps (70-90% intensity)
Set 3: Push to concentric and eccentric failure 8+ reps (100% intensity)

B: Iso-Lateral Plate Loaded Lat pulldown-
Set 1: Warm up 8-10 reps (~70% intensity)
Set 2: Working set 8-10 reps (70-90% intensity)
Set 3: Push to concentric and eccentric failure 10+ reps (100% intensity)

C: Bent Over BB Row (Pronated Grip - Shoulder Width)
Set 1: Working set 8-10 reps (70-90% intensity)
Set 2: Working set 8-10 reps (70-90% intensity)
Set 3: Push to concentric failure 10+ reps (100% intensity)

D: Seated Cable Row (Pronated Grip - Shoulder Width)
Set 1: Working set 8-10 reps (70-90% intensity)
Set 2: Working set 8-10 reps (70-90% intensity)
Set 3: Push to concentric and eccentric failure 10+ reps (100% intensity)

E: Bent Over Rear Delt DB Fly
Set 1: Warm up 8-10 reps (~70% intensity)
Set 2: Working set 10-12 reps (70-90% intensity)
Set 3: Push to concentric failure 12+ reps (100% intensity)

F: BB Deadlifts (Top 2/3s of movement - constant tension)
Set 1: Warm up 6-8 reps (~70% intensity)
Set 2: Working set 8-10 reps (70-90% intensity)
Set 3: Push to failure until form gets sloppy 8+ reps (100% intensity)

*No set tempo - each exercise generally consisted of squeezing the contraction and controlling the negative (eccentric) portion of the movement.
*No set rest period - each set was performed once I had got my breath back and was fully recovered.

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