Starting A New Workout Program

Overview of Program: Dorian Yates' Blood & Guts 6-Week Trainer

As I stated in a previous post, I'm going to be starting Dorian Yates' Blood & Guts 6-Week Trainer today. I'll also be doing cardio 3-4 times each week and yoga 2-4 times as well. My goals are three-fold: to cut body fat, increase muscle mass, and heal my injuries to the extent possible.

Monday Workouts: 

On Mondays I'll be doing the Chest & Biceps workout in the program in addition to some HIIT cardio. Not sure what my weight will be or which type of cardio I'll be doing, so check back tomorrow for a complete rundown and a copy of my diet plan for today.

The Workout: 

10 Minute Warmup on Treadmill

Decline Bench Press: 2 warmup sets at moderate intensity, 10-12 reps. 1 Working set at maximum intensity, 6-8 reps to failure. (1 min rest between sets)

Incline Dumbbell Press: 1 warmup set at moderate intensity, 10-12 reps. 1 Working set at maximum intensity, 6-8 reps to failure. (1 min rest between sets)

Flat Bench Dumbbell Flies: 1 warmup set at moderate intensity, 10-12 reps. 1 Working set at maximum intensity, 6-8 reps to failure. (1 min rest between sets)

5 Minutes Rest

Dumbbell Concentration Curls: 1 warmup set at moderate intensity, 10-12 reps. 1 Working set at maximum intensity, 6-8 reps to failure. (1 min rest between sets)

Straight Bar Curl: No Warmup. 1 Working set at maximum intensity, 6-8 reps to failure.

Notes: 

I may or may not have a workout partner for this program. I workout with someone, but I'm unsure if he's willing to take on this challenge with me. Because it's difficult to work to complete exhaustion without a spotter, I may do some rest-pauses to increase the intensity, if necessary. If a rest-pause is infeasible, I may try to find a suitable machine to finish out sets (i.e. a Decline Hammer Strength machine to finish off Decline Bench, etc).