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Dorian Yates - Blood and Guts
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Chest & Biceps
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Day: _________ Date: __________ Time:________ Length of workout:______________ Starting mood:______________________
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ExcerciseSet 1Set 2Set 3
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10 min Warm Up on Treadmill w_____r_____
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Decline Bench Press: 2 warm up sets of 10-12 reps, 1 working set of 6-8 reps to failure, (1 min rest between sets, increase weight) w_____r_____w_____r_____w_____r_____
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Incline Dumbbell Press (45 degree incline): 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, (1 min rest between sets, increase weight) w_____r_____w_____r_____
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 Flat Bench 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) w_____r_____w_____r_____
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Dumbbell Concentration Curl: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between setsw_____r_____w_____r_____
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 Straight Bar Curl: 1 set of 6-8 reps to failure, desired weightw_____r_____
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Training nutrition and supplement notes:
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Back
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Day: _________ Date: __________ Time:________ Length of workout:______________ Starting mood:______________________
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ExcerciseSet 1Set 2Set 3
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 Dumbbell Pullover: 2 warm up sets 10-12 reps, 1 working set of 8-10 reps to failure,desired weight (increase weight between sets) w_____r_____w_____r_____w_____r_____
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 Close-Grip Pulldown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets) w_____r_____w_____r_____
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 One-Arm Row (each arm): 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets) w_____r_____w_____r_____
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 Wide-Grip Cable Row: 1 warm up set 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between reps) w_____r_____w_____r_____
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 Barbell Deadlifts: 1 warm up set of 10-12 reps, 1 working set 8-10 reps to failure, desired weight (1 min rest between reps) w_____r_____w_____r_____
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Training nutrition and supplement notes:
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Delts/Triceps
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Day: _________ Date: __________ Time:________ Length of workout:______________ Starting mood:______________________
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ExcerciseSet 1Set 2Set 3
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 Dumbbell Shoulder Press: 1 warm up set of 10-12 reps, 1 warm up set of 8-10 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets) w_____r_____w_____r_____w_____r_____
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 Side Lateral Raise: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets) w_____r_____w_____r_____
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 Low-Pulley Delt Raise: 1 set of 6-8 reps to failure, each arm w_____r_____
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 Reverse Dumbbell Flyes: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets) w_____r_____w_____r_____
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 Triceps Pushdown: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets) w_____r_____w_____r_____
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 Lying Triceps Extensions: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets) w_____r_____w_____r_____
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 Seated Triceps Press: 1 warm up set of 10-12 reps, 1 working set of 8-10 reps to failure, desired weight (1 min rest between sets) w_____r_____w_____r_____
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Training nutrition and supplement notes:
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Legs
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Day: _________ Date: __________ Time:________ Length of workout:______________ Starting mood:______________________
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ExcerciseSet 1Set 2Set 3
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 10 min Cardio Warm Up
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 Stretching
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 Lower Back Stretch: 1 set of 6 reps, each side w_____r_____
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 Hamstring stretch (keeping legs straight): 1 set of 6 reps w_____r_____
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 Glute stretch: 1 set of 6 reps w_____r_____
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 Leg Extensions: 1 warm up set of 15 reps, 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, increasing desired weight (1 min rest between sets) w_____r_____w_____r_____w_____r_____
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 Leg Press: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight ( 1 min rest between sets) w_____r_____w_____r_____w_____r_____
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 Hack Squat: 2 warm up sets of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight ( 1 min rest between sets) w_____r_____w_____r_____w_____r_____
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 Seated Hamstring Curl: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets) w_____r_____w_____r_____
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 Stiff-Legged Deadlift: 1 warm up set of 10-12 reps, 1 working set of 10-12 reps to failure, desired weight (1 min rest between sets) w_____r_____w_____r_____
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 Calf Press: 1 warm up set of 10-12 reps, 3 rest-pause sets to failure, desired weight (10-15 sec rest between sets) w_____r_____w_____r_____w_____r_____
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 Seated Calf Raise: 1 warm up set of 10-12 reps, 1 working set of 6-8 reps to failure, desired weight (1 min rest between sets) w_____r_____w_____r_____
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Training nutrition and supplement notes:
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