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.
» Transform your physique with my training app - [ Ссылка ]
» Learn how to become a creator & make money online - [ Ссылка ]
(book a call with my team to find out more [ Ссылка ])
» My clothing brand THRST - [ Ссылка ]
» Get your customised supplements - [ Ссылка ]
» My Podcast - @FirstThingsThrst
» Get your first month on WHOOP for free! - [ Ссылка ]
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.
![](https://s2.save4k.ru/pic/lwCbMGjYlME/maxresdefault.jpg)