Bodybuilding Delts & Triceps Workout | Dorian Yates' Blood & Guts
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- เผยแพร่เมื่อ 7 ก.พ. 2025
- Grab that chisel and let's get to work. Fine-tune your deltoids and triceps with 7 exercises from the master himself, Dorian Yates.
► Dorian Yates' Training Program: bbcom.me/2SWzD1f
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6-time Mr. Olympia, Dorian Yates is your trainer for shoulders and triceps. Be your body's personal stone mason, and hammer those deltoids and triceps into rock-hard pieces of art!
| Dorian Yates' Blood & Guts 6-Week Trainer |
Created by legendary pro bodybuilder and six-time Mr. Olympia Dorian Yates, Blood & Guts is a classic, aggressive bodybuilding program for maximizing muscle growth. This six-week plan is built on Dorian's signature training style: high-intensity training, or HIT. And to demonstrate, he enlists renowned trainer and bodybuilder Kris Gethin as the victim.
| Learn High-Intensity Training from the Master |
Created by legendary pro bodybuilder and six-time Mr. Olympia Dorian Yates, Blood & Guts is a classic, aggressive bodybuilding program for maximizing muscle growth. This six-week plan is built on Dorian's signature training style: high-intensity training, or HIT. And to demonstrate, he enlists renowned trainer and bodybuilder Kris Gethin as the victim.
| Expert Instruction |
In four instructional videos, Dorian Yates puts Kris Gethin through every workout in the plan, delivering expert coaching and pro tips along the way. Seeing is believing, and watching Dorian take someone through these workouts in the gym will help you understand the technique and intensity far better than simply reading a workout ever could.
| Unreal Results |
In addition to the plan itself, you get an exclusive video of Dorian Yates' own top 10 bodybuilding tips. In this must-watch video, Dorian lays out what he believes are the critical keys to building your best physique. He lays out his take on nutrition, supplementation, injury prevention, and more. Watch it before you get started in the gym so you can apply Dorian's wisdom to the full plan!
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six consecutive Mr Olympia titles he deserves more than 240p
its most likely a VHS digital rip ,
No kidding :/
I always thought him to be super cocky looking at his face and personality. But he turned out to be one of the most humble bodybuilders out there.
what made you think that , he was the most low key body builder always trained with his physique covered up in his under ground gym
His nickname was the Shadow because of how lowkey he would be leading up mr Olympia, maybe taking one photo 8 weeks out. The dude prefers to keep his mouth shut and let results speak for themselves.
its called being a goal-focused introvert
DY! Now that's a personal trainer. Someone who not only knows what he's talking about but has done it.
I have so much respect for this man!
I got my own dungeon and dorian's got me through many heavy lifting sessions.
Dorian is definitely my favorite body builder of all time. Dude is so real, not only does he know what he’s talking about, but he’s done it already! I would give anything for him to be my coach
he does online coaching
This is the split from this program:
Day 1 : Chest and Bi's
Day 2 : Back
Day 3 : Rest Day
Day 4 : Delts and Tri's
Day 5 : Legs
(2 Days On, 1 Day Off)
Thank you for this
Whats 2 days in and 1 day off
@@carlosmajin4402 im assuming 2 days of working out then a rest day on the third. Rinse and repeat
What about Sunday? 2 days rest 🤔🤔
That’s wrong he does chest and bi legs off (potentially another rest) back shoulders and tri
0:21 Dumbbell Shoulder Press
2:18 Side Lateral Raise
3:53 Low-pulley Delt Raise
5:20 Reverse Dumbbell Flye
6:50 Triceps Pushdown
8:46 Lying Triceps Extension
10:50 Seated Triceps Press
With Dorian you will get big. Best bodybuilder ever.
Absolutely hands down blood and guts is the best program ever. Been doing it since 2011, nothing beats it. Perfect amount of volume to recover flawlessly.
Mr Yates (best back ever) as a personal trainner? that gym is heaven!! :)
Man! DY is the greatest
I COULD EASILY listen to him all day
Dorian Yates the legend, High intensity training, short and sharp intense workout.
what a trainer...absolute legend
..everything he says makes so much sense.
I saw Dorian in a seminar that man is a great speaker and a natural leader
3 years later, kris gethin is still swinging all over the place 2:58
Diaby Nook and he got a physique with it.
That guy in the corner was pretty brave wearing that tank top at 11:25
hahahahahahah unreal
LOL There's one of those guys in every gym.
hahahaha that made my day!!
I think your jelly of his GAIINNNZZZ
Looks like Dobby from Harry Potter.
“Alright, maybe not” made me laugh on que with Dorian lol
Best videos I've seen to date on TH-cam.
Smartest Bodybuilder; calm and composed love his aura
Dumbbell Shoulder Press is a compound movement working the front and side delt, but mainly the front one.
this is a very advanced program. If you are unable to concentrate on the set with the utmost intensity, you have no business doing only one working set
Mr. Yates one of the greatest of all time. Awesome video
Yes, that is Kris Gethin!
Dorian Yates' yre the Best of Best !
great enthusiastic vid
DY's amazing! The "one set guy"
I noticed When Kris Gethin worked out with Dorian, he did Chest/bi/tri on one day and Shoulders and back on another day and then legs.
U can tell cuz of clothing he was on. I tried shoulder and back. I think as long as ur doing solid deadlifts on legday, it should still be good for your overall growth .
Love anything with Dorian Yates!!
dorian yates would be the best work out partner ever
I like to do side & front raises seated as i find it helps me eliminate swinging body
these videos with Dorian Yates are super useful. Thanks for posting. God bless
Great Job Chris !!
Ty Mr. Dorian Yates . Big Fan of yours .
Dorian's the ultimate workout buddy😤
Started this program this week .. Loving it !!
Great coaching
True Legend Dorian Yates : )
@SuperPeople360 the back excersises that he performs involve more the biceps than the triceps if you think about it , plus if your doing them correct your traps would be fine for the next day however i believe back is tuesday and traps is thursday
I started to train "like" Dorian, 1 minute rest between sets, less sets, etc. Much, much more fun, plus I saved time with this damn intense way :) !
+Laura Pillsforall yeah....it's called efficiency :D
Training with 1 minute rest is not optimal for the natural lifter. You'd have to go very light and do dropsets/pyramids if you only rest 1 minute between sets. Getting strong is very important so i would say rest as long as necessary.
how did the training work out for you since you commented?
@@_DigitalRemakeyeah what does Dorian Yates know 🙄
The quality of the video is not good.
But the workout information is priceless
Using this in 2024. 💪🏽
I started doing this type of workout better gains 💪 one week I'll start with isolations and other with compounds 1-2 warmups and last set to failure. The warm ups are like leaving 1-2 in the tank.
HIT is the best type of training, however in some gym,s it isnt possible. like a busy gym, may have wait around to get on things, or the weights arnt really heacy enough to go to faluire off 1 working sets. sometimes more high volume is needed but the main essential to HIT training is the intensity, ie perfect form short rest period. train like this and you are still using HIT principles
so what do you think about ronnie coleman, he had 8 straight wins and i dont think he goes by HIT
this guy, how do u not stop swinging when dy tells u to stop
The guy needs to use less weight. I'm surprised DY didn't make him do that
@@apxl8r1 DY wasn't prepping Chris for a contest or anything. I ASSume.
@leblaith notice the intensity which is the key part to it. only 1 minute rest between exercises. you do that and you will get results.
Your one of the best trainers on here
Dorian is awesome, I wish i got to train with him too!
I love these video's , Dorian yates know his stuff and is willing to share!
+AweSomo84 It's needs to be spread around. Some many high volume guys out there. There is a time and a place for high volume but you should not do it solely and expect to get great gains if you aren't on gear and training too often. I have been training this way for a whole year and have put on a good 6kg in that time. I was 91kg at 9% body fat. Now I am 105kg with 15%. It's winter so... come summer I will up volume a bit to burn more calories but you can put on good muscle and with this type of program. You have to believe!
DY makes you feel like you are the man
ok thanks for that, i thought that would be the case but i stopped doing front delt raises and swapped to this shoulder program for the last 4 weeks and was doing bench on chest day but was loosing hardness in the front delt, maybe il just add front raises in to this program problem sorted, thanks
Thank you Shadow Man! Rock on
This is very good vid but is it all 1 set? like do we have to repeat these exercises?
Tried dorian's way of doing skullcrushers today and it was amazing!
No elbow pain and my triceps are torn to pieces :D
Finally i can use more free weights!
Video is 10 years old, still GOLD
1 question... how is this Dorian's program of warm up set and 1 working set equals to a so call High Intensity Training method ?? No hating.. just asking. thx
how long do you have to be in the gym for it doestn seem like that much to do?
Dorian , jesteś super !!! Dzięki za wskazówki
i've been doing weights and since all i got is 20 and 10 lb dumbbells but cuz they're light i used to do BURNOUT types of workouts... now i don't see any progress and don't see any strength improvements. Im Junior right now in Highschool and need to really keep up with studying. If i can't get the heavier adjustable dumbbell sets til later, then should i just do pushups and pullups +dips/crunches (Full body workout) 3 tiems a week?
Please give me a comment on this one lol. Thank you
I like how honest Dorian is. ''Stop the swinging........You got a little bit of a bad habit'' lol
Man i only have 3 days to workout or less.
I think when Kris and Dorian were filming these episodes, they did 3 day split instead of 4day like Delts/Tri, Back, Off, Chest/Bicep, Legs
Oneday: Shoulders + Back
Anotherday: Chest + Arms
Last day : Legs.
I think if people are short on schedule with work /school etc but wanna still go hit it hard this is a good time saver+ good enough shit to make ur body GROW
Imma definitely try 3 day split in a bit after experimenting 5 x 5 trainings
Bomb soundtrack. Where can I get it?
yup. works wonders.
@ryaneda the warmup sets really are no different to a standard pyramid routine where u work up to your heaviest weight and go to absolute failure on your heaviest set. It's not a warmup in the sense that the weight is light and you are just doing a light pump it is a warmup in the sense that it is preparing you for your heaviest and all out set. In essence it is a pyramid routine e.g 40 lbs for 12 reps, 60 lbs for 10 reps, 80 pounds for 6-8 reps with a few forced reps, negatives etc at the end
So did i miss something or did the front delt escape some punishment, i love dorian's workouts except this delt one, can someone plz tell me why there is no front delt exercise???
@mayen67 shrugs are not as effective as other shoulder exercises due to short range. for shrugs to work, u need to squeeze very hard. go with dumbbell shoulder press, front raise, barbell raise, etc
Question: he says to do back thursday then tris and shoulders friday when should i do traps doesnt both days be working traps wouldnt that be over training them im confused when to do my traps plz help
i love the music track!
Whats is this music?
MMA kind of music
This was when I started body building my self. Memories.
Is all this low volume stuff excellent for packing on mass?
I've never seen any trainer advocate at little sets as Dorian. I'm very intrigued.
+Cuzjudd the video doesn't really show a few things about this type of training. if you just do the exercises as they are listed, you won't see anything. Apply the rep cadence (or just eliminate all momentum) and take 60 seconds between sets and I promise you won't need more than what you see here.
+Cuzjudd Yes, it is excellent. You should read Mike Mentzer's HIT and Heavy Duty training. Combine them for you workouts and you will get crazy results. The part that will really blow your mind is not the lack of volume, but the amount of REST! It is all about the rest. This type of lifting stimulates muscle growth without completely annihilating the muscle. This workout is super tough when done correctly. You can also type in Mike Mentzer HIT training in youtube and find a video of him training a guy. The series is incomplete as Mentzer and his brother died days later from heart issues. Sad but what he left behind is gold!
I've been training for 4 years now and this last year I have been doing this high intensity, 1 working set per exercise stuff and doing it properly and I can say I have made a lot more progress than doing the typical 2 or more working sets and not going as intense.
***** main thing is slow negatives. You can explode up, just avoid using momentum.
+Captain Mantastic not correct.
Gotta give that guy credit, hitting 110s on shoulder press is not easy.
(Anyone Can Answer) Just curious. Do you think you should add shrugs to this routine, or do you think the traps get hit enough.
Dy the shadow 💪💪💪🙏all respect ✊
This series is awesome.
Dorian sir ur the god of bodybuilding ,love and respect from india,in my life I must meet u must sir 🙏
He's said in other interviews that he feels the front gets stimulated from the bench press more than enough, so even if he does do front delts he will do raises. Just how he trains.
dorian's looking AMAZING
@Bodybuildingcomvideo wish you guys still sold Chris' shirt on your site
Doing this program just now, although not a lot of sets you get a crazy pump!!! Watch your strength go through to roof with this program!
@willos1991 sorry bro i dont understand what you mean ..........what i mean is when is my traps used in which muscle worked and i think back is worked out thursday as dorian workout says chest and biceps on monday and following day back would be over training biceps as bicep are used in back workouts
In a way they do more than 3 proper sets for triceps. The warm up sets are probably done with maybe 70% of the work set weight which would still probably help illicit hypertrophy somewhat as well as warm the muscles up.
Name of the song between exercises???
Just made a printable PDF of all the routines.
You can get it via torrent on demonoid.
Dorian started out with higher volume training but he fine tuned his training through out his career. I believe when he was wining Olympia's he was training with HIT
Why only one working set? Love the videos. Dorian is the man.
Cool thanks for the response.
He was annoyed but the man's body movement. Lol.
@ryaneda The idea is that you are not going to complete failure on the preceding sets so as not to negatively impact upon your heaviest set which is the one that will spur muscle growth. As I said before the principle behind it is identical to that of a standard pyramid routine where u increase the weight and drop the reps each set
You can do Jane Fonda classes if you want a burn! Gotta love The Shadow!
Dorian seems like such a great trainer.
this is the type of training i do,a real mans routine not like the pumping light weight baby routines you see in the gyms,fucking love dorian yates he brings the real bodybuilding to us bodybuilders.
Top Man Dorian.
The music sounds like something from command and conquer red alert 2 :P
STRONG, MAN
hey i didn't get it..... Can you please explain ? i would appreciate it ... thank you
How much intensity is required for the warmup sets? Should they be easy, hard or somewhere in between?
Medium
Think of it this way, it's just a warm up, they're there mainly to get blood into the muscles and prevent injury, you should always leave more than enough in the tank for that all-out working set.
Great training from a legend.
Love you DY appreciate all the tips bro! 👍🏻
The irony of the chief editor of bodybuilding.com not doing what Dorian says
Such a humble man 🔥
iv asked this before but got no answer.. is it really only 1 working set per exercise?
Thank you both for tips, will have some fights in a few...
how many times per week per muscle? I am shocked at the amount of sets.
Going to do it today....
Man u can't blame your trainer for not beeing bigger !