EXAMPLE WORKOUT
Workout 1: Chest, Back, Delts & Abs
1.
2.
3.
4.
5.
6.
7.
8.
Low Incline Dumbbell Press
Incline Bench Press
Chin Ups
Bent Over Row
Press Behind Neck
Side Lateral
Rear Bent Laterals
Hanging Leg Raises
3x6-8
3x6-8
3x6-8
3x6-8
3x6-8
2x8-10
2x8-10
3x10-15
Workout 2:
Quads, Hamstrings, Calves & Arms
1.
2.
3.
4.
5.
6.
7.
8.
Lying Leg Curls
Back Squats
Hack Squats
Standing Calf Raises
Hammer Curl
Lying EZ Extensions
EZ Curl
Overhead Rope Extension
3x6-8
3x6-8
2x8-10
3x8
3x6-8
3x6-8
2x8-10
2x8-10
Key Points:
l Always maintain perfect form
l Add weight when you reach
the top end of the rep range
l Rest between sets only as much
as you need to apply equal
intensity to the set again
Conclusion
If you’re someone who hasn’t
made progress in the gym since
Dorian retired, maybe it’s time
to simplify your routine, cut back
on your volume and start training
with intensity again!
48
FLEX | FEBRUARY 2018
In the example above, there
are only two workouts to rotate
between. My other favourite method
of using this split is to set up two
variations of each workout, and
vary the rep ranges between them,
so you’ll have one ‘heavier’ day in the
4-8 rep range, and a ‘lighter’ day in
the 8-12 rep range.