BodyBuilding Programs that WORK Part 4

with No Comments

Dorian Yates

Dorian Yates-

Blood and Guts

I’ve wanted to add this to the blog for a while now and finally got around to it.

I’ve always believed in high intensity low volume workout routines for hard gainers like myself.
I didn’t start to really grow until I read the book Super Squats, and then after that found other routines like that to help me grow.

The first time I watched the Blood and Guts video was years and years ago and I really didn’t understand what I was seeing. It looked great and intense but it wasn’t until I read the book “Blood and Guts” that I finally understood what he was accomplishing in the video.

I won’t try to teach his training style, however I will share some clips and some additional footage so you can get the idea,
then I recommend finding Dorian Yates on YouTube HERE- https://www.youtube.com/channel/UC7XOcTLP1aw3kR6q3-WyYbA    and checking his videos out for yourself on his channel.

The idea is maximum intensity, Low Volume, Low rep ranges, all-out effort.

When doing this routine remember to always do some light weight sets before you start with any given body part.

For example, when I’m doing this routine, and say I’m working chest, I’ll do 4 to 5 sets on the incline to get hot before I even begin the 4 sets and 1 working set of the first exercise. This is not all out effort, this is just a wake up.

 

Below is the routine used in the Blood and Guts video.

Blood & Guts Gym Video

2days on 1 day off, 2days on 1 day off, Repeat

Every body part every 6 days

 

Chest and Bis

Chest

  • Incline Bench – 4 sets WU 1 working set
  • Decline Bench Hammer strength – 1 WU set, 1 Working set
  • Incline Dumbbell Fly’s – 1 WU set, 1 Working set
  • Cable Pec Fly’s – 1 Working set

Bis

  • Incline bench curls – 1 WU set, 1 Working set
  • EZ Curl Bar – 1 WU set, 1 Working set
  • Machine Curls – 1 Working set

 

Legs

10min warm up cardio

Stretching

Quads

  • Leg Extensions – 3 sets WU 1 working set
  • Leg Press – 2 sets WU 1 working set
  • Hack Squat – 1 sets WU 1 working set

Hams

  • Leg Curls – 1 sets WU 1 working set
  • Stiff Leg Deads – 1 working set
  • Standing Leg Curls – 1 working set

Calves

  • Standing Calf Raise – 1 sets WU 1 working set
  • Seated Calf Raise – 1 working set

 

 

 

Back and Rear Delts

  • Pullovers – 2 sets WU 1 working set
  • Reverse Grip Pulldowns Hammer strength – 1 sets WU 1 working set
  • Yates Row – 1 sets WU 1 working set
  • Seated Hammer Row single arm – 1 working set
  • Rear Delt Machine Flys – 1 working set
  • Rear Delt Dumbbell Flys – 1 working set
  • Hyperextensions – 1 working set
  • Deadlifts – 1 sets WU 1 working set

 

Shoulders and Triceps

Shoulders

  • Smith Machine Military Press – 2 sets WU 1 working set
  • Dumbbell lateral raises – 1 sets WU 1 working set
  • Cable Lateral Raise (one Arm) – 1 working set
  • Shrugs – 1 sets WU 1 working set

Tris

  • Tri Extensions – 2 sets WU 1 working set
  • Laying Tri Extensions – 1 sets WU 1 working set
  • Reverse Tri Extensions single arm – 1 working set

 

 

Also included below is the Blood and Guts 6 week Trainer video.

This may help you understand the concepts behind the Blood and Guts routine

 

 

 

 

WANT TO TEST YOUR GEAR??
CLICK LINK BELOW

THE ONLY SOURCE YOU NEED FOR HGH, STEROIDS, AND EVERYTHING IN BETWEEN

CLICK LINK BELOW

TRUSTED-SOURCE-LINK

RELIABLE LEGIT SOURCE FOR MK677 AND SARMS – USE PROMO CODE SOBDIS FOR DISCOUNT
CLICK LINK BELOW

AMAZING SOURCE FOR PROTEIN, CREATINE, BCAAS, AND & MORE

CLICK LINK BELOW

TRUE-NUTRITION-LINK

CHECK THE SCAMMERS SECTION

;

Leave a Reply