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Dorian Yates Workout Routine

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Dorian Yates

Day 1 – Shoulders & Tri’s & Abs

Shoulders
Smith machine presses
1×15 warmup set
1×12 warmup set
1×8-10
Seated laterals
1×12 warmup set
1×8-10
One-arm cable laterals
1×20 warmup set
1×8-10
Dumbbell Shrugs
1×12 warmup set
1×10-12

Triceps
Triceps pushdown
1×15 warmup set
1×12 warmup set
1×8-10
Lying EZ-curl barbell extensions
1×12 warmup set
1×8-10

Abs

Day 2 – Back and Rear Delts

Back

Hammer Strength pulldowns
1×15 warmup set
1×12 warmup set
1×8-10
Barbell rows
1×12 warmup set
1×8-10
Hammer Strength one-arm rows
1×8-10
Cable rows (overhand grip)
1×8-10

Rear Delts
Hammer Strength rear-delt machine
1×8-10
Bent-over dumbell raises
1×8-10
Hyperextensions
1×10-12
Deadlifts
1×8 warmup
1×8

Day 3 – Off

Day 4 – Chest & Bi’s & Abs

Chest
Incline barbell press
1×12 warmup set
1×8 warmup set
1×8
Hammer Strength seated bench presses
1×10 warmup set
1×6-8
Incline dumbbell flyes
1×10 warmup set
1×8
Cable crossovers
1×10-12

Biceps
Incline dumbbell curls
1×10 warmup set
1×6-8
EZ-curl barbell curls
1×10 warmup set
1×6-8
Nautilus curls
1×10 warmup set
1×6-8

Abs

Day 5 – Off

Day 6 – Quads & Hams & Calves

Legs
Leg extensions
1×15 warmup set
1×12 warmup set
1×10-12
Leg presses
1×12 warmup set
1×12 warmup set
1×10-12
Hack squats
1×12 warmup set
1×10-12

Hamstrings

Lying leg curls
1×10-12 warmup set
1×10-12
Stiff-legged deadlifts
1×8-10
Single-leg curls
1×8-10

Calves

Standing calf raises
1×10-12 warmup set
1×10-12
Seated calf raises
1×8-10

Day 7 – Off

 

Paul, Sonny and Dorian Yates.

Mike Mentzer and Dorian Yates

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