Vladislava Galagan vs Dorian Yates Workout Video Goes Viral
Bodybuilder and influencer Vladislava Galagan recently got some tips from six-time Mr. Olympia champion Dorian Yates, and her YouTube video of the workout has gone viral. Galagan, 28, recently met with Yates, 63, at the M13 Gym in Marbella, Spain, to get some workout tips to improve her already impressive physique.
Dubbed the “Kendall Jenner of women’s bodybuilding,” Galagan has cultivated an impressive following on social media, including more than 1.18 million subscribers on YouTube. Instead of competing, Galagan focuses her efforts on bodybuilding, fitness and her social media presence, which generates a good amount of income.
They started with some simple stretching and warm-up exercises that included hanging from pull-up bars to properly align the shoulders and twisting at the hips to loosen them.
Here’s a brief overview of the the workout routine
- Dead Hang Warm-ups
- Machine Pullover
- Reverse Grip Lat Pulldowns
- One-Arm Dumbbell Rows
- Cable Rows
- Bent Over Dumbbell Raises
Warm-Up: Dead Hang
Dorian Yates had Galagan exercise her lats to get the blood flowing to her muscles before getting serious about the day’s workout. Galagan wore a sports bra and tights, while Yates wore a “Dorain-esque” T-shirt and shorts while supervising her workout.
“It’s the best thing for your shoulders. Just dead hang and relax your arms and back. If you feel like it, you can move around. Just hanging in there is opening your shoulders up. It’s putting your shoulders more back in the right position. You do this every day before your warmup because we have a tendency to rotate forward.”
Machine Pullover
Following the warm-up, Dorian Yates and Vladislava Galagan moved to a lat pullover machine to focus on building the back before focusing on the biceps. Yates coached Galagan on the proper technique, during which he stressed the importance of slowing down to get the maximum benefit by taking about 3 seconds to pull down during the positive phase of the exercise and 3 seconds during the release.
“That’s why we’re trying to slow it down a bit because your muscle is stronger during the negative,” Yates explained. “If we’re just going to go through it quickly, it’s not going to get exhaustive.”
He emphasized the energy during the negative portion of the exercise and its ability to add strength, even after failing to fully perform the positive upon exhausting the muscle group. Then he added some weight to the lat pullover machine to push Galagan’s physical limits and strengthen her back.
She strained and did well, and Yates congratulated her and then cut her off when she tried to comment.
“No talking. There’s no talking allowed,” Yates said. “Even if you’re a woman. I don’t care.”
Reverse Grip Lat Pulldowns
Vladislava Galagan was visibly exhausted and breathing hard as she and Dorian Yates moved to the pull-down bar to work her biceps. He said the exhaustive lat exercise worked her arms to such an extent that she will get a better workout for her biceps, which he acknowledged already are very good.
They opened with a “medium” set, followed by more weight for the full effect, with Yates imploring her to slow down.
One-Arm Dumbbell Rows
After two sets, they moved to dumbbells and rowing.
“I’m no stranger to such workout intensity, so I feel like I am in my place,” a visibly tired Galagan said to the camera while drinking some water and catching her breath afterward.
“I like this. All cool stuff,” she added.
Yates made sure Galagan took a break between working her right side and then her left side with the rowing exercise to ensure she would get the same benefit without tiring out.
Cable Rows & Bent Over Dumbbell Raises
Then they moved to a seated cable row exercise, followed by what Dorian Yates called “old school” bent-over raises while holding dumbbells.
“I don’t see people doing this anymore because they’ve got machines and cables,” Yates said, and then showed the proper technique.
After completing the exercise, Yates said it’s important for people to use dumbbells, barbells and machines to fully work particular muscle groups because machines follow the machine’s path, while free weights follow the body’s path.
“We’re all built differently,” Yates explained. “The machine is good because it is controlled and maybe safer,” but free weights make it possible to tailor the workout for the individual.
“There are advantages and disadvantages to both, so I say use both,” he added.
After a short rest period, he had Galagan do some flies with dumbbells and then gave her a hug upon completing the about 45-minute workout.
“One hug. Good job,” he told her. He then looked at the camera and said, “Guys don’t get hugs, so don’t ask me.”
An about 45-minute workout is good because one that goes longer than an hour tires out the body and makes the effort less effective, the six-time Mr. Olympia explained to Galagan.
“The idea is to get in here, train intensely [for] a short period. And now you send the message, and the job is outside the gym.”
He complimented Galagan on her effort and joked that she did a bit of talking, which he said is a “female characteristic.” Galagan let out a laugh and had a surprised look on her face at the comment.
“You can talk between the sets but not in the set,” he said.
You can watch the full workout video featuring Dorian Yates and Vladislava Galagan below:
*Featured images via Instagram @vladigalagan / YouTube: Vladislava Galagan
