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New Training Routine (Yates & Pre-Exhaust)


#1

Ok so ive started a new training routine i felt like i was doing too many sets with heavy weights and that and it was starting to affect my weights this is my new routine ive been following alot of dorian yates training and some pre exhaust techniques as well where i pick an excercise at the beginning of the workout warm up with at a fairly light weight and than go into my regular workout.

My warmup set is always something thats moderatly heavy where if i wanted to i could get a few more reps but its not just super light and than my 2 working sets are until failure so either im failing on my 6th rep and getting help with the next 2 or im failing on my 8th rep and thats it. Whats everyone think on this and im just trying to get the most bang for my buck by lifting heavy not overtraining and that.

Mon- Chest

warmup pec deck- 4-5 sets 10 reps 30 second rest between each set just to get blood flowing

Bench- 1* warmup 10-12 2 sets 6-8 reps
incline bench- 1* warmup 10-12 2 sets 6-8 reps
incline dumbbell or flat hammer strength- 1* warmup 2 sets 6-8 reps
flat db fly or incline db fly- 1* warmup 10-12 reps 2 sets 6-8 reps

Tuesday- Back

Warmup seated machine lat pullover- 4-5 sets 10 reps 30 second rest between

deadlifts- 1* warmup 10-12 reps 2 sets 6-8 reps
pulldowns- 1* warmup 10-12 reps 2 sets 6-8 reps
close grip row machine- 1* warmup 10-12 reps 2 sets 6-8 reps
dumbbell row- 1* warmup 10-12 reps 2 sets 6-8 reps

wed- shoulders

seated machine laterals- 4-5 sets 10 reps

military db press- 1* warmup 10-12 reps 2 sets 6-8 reps
cable side lateral raise- 1* warmup 10-12 reps 2 sets 6-8 reps
rear delt machine- 1* warmup 10-12 reps 2 sets 6-8 reps
shrugs barbell or db- 1* 10-12 2 sets 6-8 reps

thurs-arms

tris

warmup rope pushdowns- 4-5 sets 10 reps

skullcrushers- 1* warmup 10-12 reps 2 sets 6-8 reps
reverse pushdowns- 1* warmup 10-12 reps 2 sets 6-8 reps
vbar pushdowns- 1* warmup 10-12 reps 2 sets 6-8 reps

bis
warm up machine seated curl- 4-5 sets 10 reps

barbell or dumbbell curls- 1* warmup 10-12 reps 2 sets 6-8 reps
seated curls- 1* warmup 10-12 reps 2 sets 6-8 reps
1 arm dumbbell preacher curl- 1* warmup 10-12 reps 2 sets 6-8 reps

fri- legs

warmup leg ex- 4-5 sets 10 reps

leg press- 1* warmup 10-12 reps 2 sets 6-8 reps
hack squat- 1* warmup 10-12 reps 2 sets 6-8 reps
leg curls- 1* warmup 10-12 reps 2 sets 6-8 reps
1 leg leg curls- 1* warmup 10-12 reps 2 sets 6-8 reps
calves- 1* warmup 10-12 reps 2 sets 6-8 reps


#2

are you gaining? are you tired, losing strength? have you even tried this program for at least a few weeks yet?


#3

Can't seem to find the link anymore but I'm pretty sure if you search Dorian yates or something of the like you can find Cephalic Carnage's idea on how to handle this type of training. Thats probably the best place to start reading if you want to get into this style.


#4

Not exactly his work out.

http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding/the_dorian_yates_thread

Happy readings