Generation Iron Hidetada Workout

Check out the Japanese star’s vaunted workout.

Hidetada Yamagishi is quite the interesting figure in the bodybuilding world. He was the first Japanese bodybuilder to ever compete on the Olympia stage. He was also the first Japanese competitor that was invited to the Arnold Classic. The Japanese bodybuilder who was once inspired by Arnold Schwarzenegger has made a huge splash in the bodybuilding scene. His accomplishments in bodybuilding speaks for itself.

His lack of size compared to the heavy muscle mass monsters of the open weight class had never been an obstacle in his career, competing against men that appear twice as large and holding his own. Though he would ultimately abandon the open weight class to compete in the 212’s, Hidetada still packs the kind of massive muscle that any rival competitor should be concerned about.

When it’s time to compete, Hidetada is a man to be feared. His experience in the open weight class will ultimately give him the edge on his 212 counterparts. If current champ Flex Lewis isn’t careful, he’ll find himself falling to the Japanese great. When it comes time for Hidetada to compete on stage again he’ll be bringing some of his best weapons to the table: his striated shoulders and arms. Check out The Ultimate Warrior’s delt and arm workout and put your muscles through a truly savage routine.

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Side lateral raise: 4 sets, 10 reps
Barbell front press: 4 sets, 10 reps
Front raise: 4 sets, 10 reps
Upright row: 4 sets, 10 reps
Rear raise: 4 sets, 10 reps
Rear delt machine: 4 sets, 10 reps


Press down: 4 sets, 10 reps
Close grip bench press: 4 sets, 10 reps
Dips: 4 sets, 10reps
Skull crusher: 4 sets, 10 reps
Barbell curl: 4 sets, 10 reps
Preacher curl: 4 sets, 10 reps
Dumbbell curl: 4 sets, 10 reps
Reverse curl: 4 sets, 10 reps

Try out Hide’s arm and shoulder workout and get shredded into a beastly form. Be sure to check back with Generation Iron for more pro workouts and follow us on Facebook and Twitter.

Jonathan Salmon
Managing editor of Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. He has been writing about bodybuilding, combat sports, and strength sports for over 8 years. Check out his YouTube, Instagram, Twitter, Facebook, and Sound Cloud for in-depth MMA analysis.