Mike Francois - Chest, Arms & Back Workout For 1997 Mr.Olympia - YouTube

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The body is very smart machine that can respond to any new pressure, & when we talk about gaining muscle size, we have to mention that training the muscles from different angles & different rep count / number of sets, will diffidently shock the muscle system. Let me mention some effected shocking techniques that will push your muscles into the fire zone: Shoulders: (do warm-up) Side laterals Super-set with Front laterals ( 5 sets / 25 reps) Dumbbell seated press Super-set with Upright rows ( 4 sets / 20 reps) Bent over laterals Super-set with Dumbbell shrugs (5 sets / 25 reps) The above routine needs to be done with light weights to ensure the reps numbers done as mentioned, & using light weight doesn't mean that the muscles won't respond, light weights with high reps / super-sets will fire your fibers, will burn fats around the mentioned muscle group, & force the muscle to work hard. Legs: (warm up first). Leg extension: 5 sets / 30 ...
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Dorian Yates is one of the strong, heavy bodybuilder in the field. He entered the bodybuilding world with heavy, big shape that changed the Olympia competition from big, classic bodybuilding into big, heavy shape bodybuilding that made a threat to Lee Haney. His training style is totally different from others, very old heavy school training, he always depend on lifting heavy weight & free movements, the result was a great shape that made him Mr.Olympia. Lets talk about one of his strong points, his Back muscles< his training routine was as follow: Machine pull over  Barbell rows Dead lifts Close grip reverse pull down One hand dumbbell rows. Of course he was changing the above exercises from time to time to include seated rows, front pull down & chin ups, but the above exercises were the main. Dorian Yates was & still great bodybuilder.
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