Rabu, 24 Agustus 2011

Dorian Yates’ Training Routine

Dorian Yates Poses Pics at 1994 Mr. Olympia

Dorian yates – Mr Olympia 1992 – 1997

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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

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Dorian Yates’ Training Routine
https://bangnian.blogspot.com/2011/08/dorian-yates-training-routine.html

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