This is Dorian yates split, anyone used it before? If so what success did you have with it? I have been running it for three weeks and lifts are all going up.
Each movement should be done to failure, with an additional 2-3 forced reps. All exercises marked ** should have 2 warm-up sets (at 50% and 70% weight respectively), and exercises marked * should have 1 warm-up set (70% weight).
Day 1 - Shoulders and Triceps
Military press** 6-8
Dumbbell lateral raise* 6-8
Cable lateral raise 6-8
Barbell shrug** 6-8
Cable pressdown** 6-8
French press* 6-8
One-hand reverse-grip pressdown 6-8
Day 2 - Back
Hammer Strength pulldown** 6-8
Hammer Strength row** 6-8
Supinated barbell row* 6-8
Cable pulldown* 6-8
Bent-over lateral raise 6-8
Back extension* 6-8
Day 3 - Rest
Day 4 - Chest and Biceps
Incline barbell press** 6-8
Hammer Strength flat press* 6-8
Incline dumbbell flye* 6-8
Seated dumbbell curl* 6-8
Concentration curl* 6-8
Hammer curl 6-8
Day 5 - Legs
Leg extension** 10-12
Leg press** 10-12
Squat or Hack squat* 10-12
Leg curl* 8-10
Stiff-legged deadlift* 8-10
Standing calf-raise* 10-12
Seated calf-raise* 10-12
Day 6 - Rest
day 7 Rest
