Dorian Yates' Blood And Guts : Legs Workout
•10 min Cardio Warm Up
Stretching
•Lower Back Stretch: 1 set of 6 reps, each side
•Hamstring stretch (keeping legs straight): 1 set of 6 reps
•Glute stretch: 1 set of 6 reps
Dorian's Tips: Active stretching doesn't weaken muscles.
•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)
1 min rest
•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)
Dorian's Tips: True failure means mental failure.
1 min rest
•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)
Dorian's Tips: Moderate Stance. Squat below parallel.
5 min rest. Recuperate and mentally prepare.
•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)
Dorian's Tips: Have partner lift weight to exhaust negative.
1 min rest
•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)
Dorian's Tips: Only lower as far as a straight back allows. Don't use reverse grip. Hold bar with thumb.
1 min rest
•Calf Press:
1 warm up set of 10-12 reps,
3 rest-pause sets to failure, desired weight (10-15 sec rest between sets)
Dorian's Tips: Perform rest-pause sets to push beyond failure.
1 min rest
•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)
Dorian's tips: Perform full extension and control when training calves. Cardio conditioning is needed to train to true failure. Pacing yourself doesn't push your body to grow.