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Blood & Guts 6 Week Trainer; Dorian Yates
Topic Started: Oct 14 2010, 11:08 AM (1,773 Views)
MR.HIT
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สัตว์ประหลาด
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เป็นระบบฝึกที่ผมฝึกมานานปีมากครับ นนยาวไปถึง90เลย บวมๆแน่นๆขั้นเทพครับระบบนี้ ยิ้งถ้าอ่านระบบของไมค์ครับ เล่นจริง1เซตครับแต่เซตวอร์มโคตรล้า 1วันพัก 3 วัน
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MR.HIT
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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
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โหลดโด้ยคน แต่ตอนโหลดทำไมมานช้าจริงครับ >_<
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UnjaUntrui
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ขอบคุณ MR.HIT สำหรับ Routine นะครับเก็บไว้ในคัลงเผื่อเอาไปใช้
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undetect
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Posted Image
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Sun
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โหลดมาแล้วครับ ดูก่อนฝึกนี่มันกระตุ้นดีจริง ๆ
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MetalBoy
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เห็นชื่อก็กล้ามจะขึ้นแล้วครับ yate
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