Flex_USA_JulyAugust_2017_2

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