• Mr. Olympia Workouts: Dorian Yates

    Dorian Yates is not only a legend but a friend. Known as "The Shadow," he would appear at major bodybuilding competitions - after being under the radar for long periods at a time - and take the title from unassuming competitors. The 6 time Mr. Olympia winner (1992-1997) owes much of his success to the HIIT training method, originated with Mike Mentzer, which maintains maximum muscle stimulation through high intensity training rather than long duration workouts. He believes in lifting intelligently - using your time efficiently with negative movement as the most important part of the rep. I have always respected Dorian for his focus and consistency as a competitor. Here is some insight into Dorian's training routine.

    Day 1: Shoulders, Triceps, Abs

    Day 2: Back

    Day 3: Off

    Day 4: Chest, Biceps, Abs

    Day 5: Off

    Day 6: Quads, Hamstrings, Calves

    Day 7: Off

     

    Day 1: Shoulders, Triceps, Abs

    absyates  
    • 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 Pushdown - 1×15 warmup set, 1×12 warmup set, 1×8-10
    • Lying EZ-curl Barbell Extensions - 1×12 warmup set, 1×8-10
    • Ab Plate Twist - 2x20
    • Cable Crunch - 2x25
     

    Day 2: Back

     
    • 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
     

    Day 3: Off

    restyates  

    Day 4: Chest, Biceps, Abs

      yateschest
    • Incline Barbell Press - 1×12 warmup set, 1×8 warmup set, 1×8
    • Hammer Strength Seated Bench Press - 1×10 warmup set, 1×6-8
    • Incline Dumbbell Flys - 1×10 warmup set, 1×8
    • Cable Crossovers - 1×10-12
    • Incline Dumbbell Curls - 1x10 warmup set, 1x6-8
    • EZ-curl Dumbbell Curls - 1x10 warmup set, 1x6-8
    • Nautilus Curls - 1x10 warmup set, 1x6-8
    • Ab Plate Twist - 2x20
    • Cable Crunch - 2x25
     

    Day 5: Off

    restyates  

    Day 6: Quads, Hamstrings, Calves

    calfyates  
    • Leg Extensions - 1×15 warmup set, 1×12 warmup set, 1×10-12
    • Leg Press - 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 - 1x8-10
     

    Day 7: Off

    restyates  
    Dorian's Secret: Be flexible with REST. Take an extra day off if you need it.
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