Flex_USA_JulyAugust_2017_2
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LIFT<br />
NEIL “YODA” HILL<br />
BY NEIL HILL<br />
SHOULDER<br />
SATURATION<br />
WILLIAM BONAC’S 12-WEEK DELT PROGRAM<br />
SINCE HIS FIRST open-class<br />
Mr. Olympia appearance as part<br />
of Team Y3T in 2014, William<br />
Bonac has grown to become one<br />
of the most feared athletes<br />
onstage in bodybuilding. After his<br />
dominating display in 2016 at the<br />
Mr. Olympia (where he took fifth),<br />
we came up with a game plan to<br />
improve for <strong>2017</strong>.<br />
One of the key areas was<br />
adding more width to Bonac’s<br />
already freaky deltoids in order to<br />
emphasize that taper from the<br />
front and back. We also wanted<br />
to bring more width to his upper<br />
back and posterior deltoid tie-in.<br />
Varied Angles<br />
With Bonac, his Y3T program will<br />
always introduce new angles into<br />
his workout to not only add width<br />
and fullness to the area but also<br />
emphasize the tie-in across his<br />
posterior deltoids into his upper<br />
back. This is an area where we’ve<br />
really focused on this year, as<br />
it will add more maturity and<br />
width to Bonac’s physique. For<br />
instance, one Y3T workout might<br />
consist of using conventional<br />
lateral raises superset with<br />
partial lateral raises. The next<br />
workout might focus on lying<br />
cable incline lateral raises. The<br />
point is, to maximize shoulder<br />
development there must be a<br />
varied use of angles to target the<br />
same muscle using the same<br />
exercise. Another important thing<br />
to consider in relation to angles<br />
is range of motion. I will often<br />
shorten the range of motion<br />
Bonac is doing in order to keep<br />
the target area under tension.<br />
Rep-Tempo Manipulation<br />
As with all Y3T workouts, one<br />
of the key principles I focus on<br />
is prescribing very specific rep<br />
tempos. We’ve used a crosssection<br />
of more explosive-<br />
WORKOUTS<br />
WEEK 1 Y3T<br />
Seated Dumbbell Press 3 8–12<br />
Bentover Lateral Raise 4 8–12<br />
NOTES: Eccentric phase three seconds;<br />
rest period between working sets 90 seconds.<br />
WEEK 2 Y3T (ALTERNATE)<br />
4<br />
3<br />
4<br />
WEEK 2 Y3T<br />
Standing Barbell Power Press 6 14–20<br />
Reverse Pec Deck 4 14–20<br />
NOTES: Eccentric phase three seconds;<br />
rest period between working sets 90 seconds.<br />
WEEK 3 Y3T<br />
2<br />
2<br />
Cable Lateral Raise 4 14–20<br />
Bentover Cable Lateral Raise 4 14–20<br />
NOTES: Eccentric phase three seconds;<br />
rest period between working sets 90 seconds.<br />
4<br />
4<br />
2<br />
Seated Dumbbell Press 4 (dropsets) 20–25<br />
SUPERSET WITH<br />
Overhead Cable Crossover 4 20–25<br />
NOTES: Eccentric phase three seconds;<br />
rest period between working sets 90 seconds.<br />
4<br />
IAN SPANIER<br />
74 FLEX | JULY/AUG ’17