Day 1: Chest, Shoulders, Triceps (Push Day)

Dorian Yates’ Principles: Training, Nutrition and Supplements / Workout Plan

Program Overview
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Exercise 1

Barbell Bench Press

Equipment: Barbell, Bench

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2 Sets

8-10, 6-8 Reps

90" Rest

Exercise 2

Incline dumbbell fly

Equipment: Bench, Dumbbells

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2 Sets

8-10 Reps

90" Rest

Exercise 3

Pek Deck

Equipment: Machine

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2 Sets

8-10 Reps

90" Rest

Exercise 4

Military Press

Equipment: Barbell

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2 Sets

8-10 Reps

90" Rest

Exercise 5

Dumbbell Lateral Raise

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2 Sets

8-10 Reps

90" Rest

Exercise 6

Alternate Dumbbell Front Raise

Equipment: Dumbbells

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2 Sets

8-10 Reps

90" Rest

Exercise 7

Close Grip Bench Press

Equipment: Barbell, Bench

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2 Sets

8-10 Reps

30" Rest

Exercise 8

Cable Tricep Extension With V-Bar

Equipment: Cable Pulley

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2 Sets

8-10 Reps

90" Rest

Exercise 9

Triceps Dips

Equipment: Machine

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2 Sets

Fail Reps

30" Rest

Program Overview
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Day 2: LegsWorkout Plan

Day 1: Chest, Shoulders, Triceps (Push Day)

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