Dorian Yates Poses Pics at 1994 Mr. Olympia
Dorian yates – Mr Olympia 1992 – 1997
Dorian Yates’ Training split
Day 1 – Shoulders & Tri’s & Abs
Day 2 – Back
Day 3 – Off
Day 4 – Chest & Bi’s & Abs
Day 5 – Off
Day 6 – Quads & Hams & Calves
Day 7 – Off
*****
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
*****
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
*****
Back & Read Delt
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
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
*****
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
*****
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
*****
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
Lying leg curls
- 1×10-12 warmup set
- 1×10-12
Stiff-legged deadlifts
- 1×8-10
Single-leg curls
- 1×8-10
Standing calf raises
- 1×10-12 warmup set
- 1×10-12
Seated calf raises
- 1×8-10
(muscleandbrawn.com)
http://bangnian.blogspot.com/2011/08/dorian-yates-training-routine.html
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