Sunday, Aug 2
Back Day
Width, thickness, and rear-chain integrity. Free weights first, with machines and bodyweight as support. Feeders every session.
Back focus
Pull strength
Shoulders · Abs · Calves
Daily cardio
Inspired by Dorian Yates · Ronnie Coleman
Yesterday
Chest Day + Arms
Today
Back Day
Tomorrow
Shoulders + Arms
Session progress
0 of 12 lifts complete
Main lifts
Lats
Biceps
Rear Delts
Lats
Upper Back
Biceps
Rear Delts
Yates underhand optional
Lats
Upper Back
Biceps
Rear Delts
Lats
Biceps
Rear Delts
Lats
Chest
Triceps
Lower Back
Glutes
Hamstrings
Shoulder feeders
Rear Delts
Upper Back
Traps
Side Delts
Traps
Abs feeders
Abs
Hip Flexors
Obliques
Abs
Obliques
Calf feeders
Calves
Calves
Daily cardio
- Stationary Bike
Cardio every day — keep it easy on heavy leg weeks.