دروس في كمال الاجسام للبطل Dorian Yates
CHEST
- Incline Bench - 185, 225, 315, 405X6
- Seated Press - 1,1, then his training partner does a set.
- Incline Dumbbell Flyes - 80, 110X8
- Cable crossovers X 1
- Seated Incline Curls (both arms at the same time)
- Some stretching between sets
- Cambered Standing Curls X2
- Machine Curls (Single Arm) poor left biceps from the 1994 tear
QUADS / HAMSTRINGS / CALVES
- Leg Extensions X1
- Leg Press (PERFECT ROM) X1
- Leg Extension X111 (last is heavy set)
- Leg Press Over 1000 lbs X3
- Hack Squats X11
- Lying Leg Curls X1
- Stiff Legged Deads w/ wraps X1
- Single Leg Hamstrings Curls X1
- Standing Calf Raises X11
- Seated Calves X1
BACK
- Seated PulloversX111
- Machine Pull ins X11
- Bent Over Barbell Rows X11 (with 4 plates for reps, textbook perfect form)
- One Arm Machine Rows X1
TRAPS
- Bent Over Machine Rows For delts (side lateral types) X1
- Bent Over Dumbbell Rows for delts (side lateral types) X1
- Weighted Hyperextensions
- Stiff legged deadlifts X11
Shoulders / Triceps
- Smith Machine Military Press X111 (1,2,3 plates)
- Seated Dumbbell Side Laterals X11
- Cable Side Laterals X1
- Shrugs X1
- Long bar tri pulldowns X111
- Nose breakers X1
- One arm cable reverse curls X1
http://rapidshare.com/files/28846308...rial.part1.rar
http://rapidshare.com/files/28846541...rial.part2.rar
http://rapidshare.com/files/28846779...rial.part3.rar
http://rapidshare.com/files/28847047...rial.part4.rar
http://rapidshare.com/files/28847349...rial.part5.rar
http://rapidshare.com/files/28847608...rial.part6.rar
http://rapidshare.com/files/28847918...rial.part7.rar
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