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| Blood & Guts 6 Week Trainer; Dorian Yates | |
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| Tweet Topic Started: Oct 14 2010, 11:08 AM (1,773 Views) | |
| MR.HIT | Oct 18 2010, 08:41 PM Post #16 |
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สัตว์ประหลาด
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เป็นระบบฝึกที่ผมฝึกมานานปีมากครับ นนยาวไปถึง90เลย บวมๆแน่นๆขั้นเทพครับระบบนี้ ยิ้งถ้าอ่านระบบของไมค์ครับ เล่นจริง1เซตครับแต่เซตวอร์มโคตรล้า 1วันพัก 3 วัน |
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| MR.HIT | Oct 18 2010, 08:47 PM Post #17 |
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สัตว์ประหลาด
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Arm Routine Monday and Thursday 1. Pressdowns 2. Dips 1 cycle 3. Extensions – 2 sets 4. Regular curls 5. Chins 1 cycle 6. Preacher curls – 2 sets The first two exercises should be done together with no rest between. The third exercise, extensions, can follow after a minimal rest. Do one cycle of the first two exercises and two sets maximum for the third. That will give you a total of four sets for the triceps. The set protocol is the same for the biceps. Perform one cycle of the regular curls and chins with absolutely no rest between the two. After doing one cycle of these first two biceps exercises, do a maximum of two sets of the preacher curls: a total of four sets for the biceps. Shoulder Routines I train my delts on Tuesdays and Saturdays after my back work. They should be warmed up from the back work, but do a few light warm-up exercises for the delts if you think it necessary. Routine #1 1. Side lateral raise 2. Press behind neck 2 cycles 3. Bent over raise – 2 sets Routine #2 1. Frontal raise 2. Press behind neck 1 cycle 3. Side lateral raise 4. Bent over raise Chest and Back Routines I work my back and chest on separate days, the chest on Monday and Thursday, along with triceps and legs; and the back on Tuesday and Friday, along with delts and biceps. Chest Routine #1 1. Dumbbell flyes 2. Inclines Press 1-2 cycles 3. Dips – 1-2 sets Chest Routine #2 1. Incline press – 1 set 2. Dumbbell flyes 3. Dips 2 cycles Back Routine #1 1. Straight arm pulldown 2. Close grip underhand pulldown 2 cycles 3. Rows – 2 sets 4. Shrugs 5. Upright rows 2 cycles Back Routine #2 1. Close grip underhand pulldown 2 sets 2. Straight arm pulldown 3. Rows – 2 sets 4. Shrugs 5. Upright rows 2 cycles Leg Routines Leg Routine #1 1. Leg extensions 2. Squats 3. Negative-accentuated leg press 1 tri-set 4. Leg curls – 2 sets 5. Toe press – 3 sets Leg Routine #2 1. Leg extensions 2. Leg press 1 cycle 3. Squats 4. Leg curls – 2 sets 5. Standard calf raise on machine – 2 sets 6. Toe press – 1 set |
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| KuroroJr | Oct 19 2010, 03:31 PM Post #18 |
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ปีศาจระดับ C
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โหลดโด้ยคน แต่ตอนโหลดทำไมมานช้าจริงครับ >_< |
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| UnjaUntrui | Oct 20 2010, 02:14 AM Post #19 |
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ปีศาจระดับ A
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ขอบคุณ MR.HIT สำหรับ Routine นะครับเก็บไว้ในคัลงเผื่อเอาไปใช้ |
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| undetect | Oct 24 2010, 11:58 AM Post #20 |
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Bronze Saint
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| Sun | Oct 24 2010, 12:50 PM Post #21 |
ปีศาจระดับ D
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โหลดมาแล้วครับ ดูก่อนฝึกนี่มันกระตุ้นดีจริง ๆ |
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| MetalBoy | Oct 24 2010, 11:21 PM Post #22 |
ปีศาจระดับ A
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เห็นชื่อก็กล้ามจะขึ้นแล้วครับ yate |
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3:17 PM Jul 11