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• YATERS GONNA YATE PROFESSIONAL

Calf Press (3 Rest-pause sets to failure)Ĩ. Stiff-Legged Deadlift (1 warm up set, 10-12 reps, & 1 working set, 10-12 reps)ħ. Seated Hamstring Curl (2 warm up sets, 12-14 reps, & 1 working set, 10-12 reps)Ħ.

Hack Squat (2 warm up sets, 12-14 reps, & 1 working set, 10-12 reps)Ĥ. Leg Press (2 warm up sets, 12-14 reps, & 1 working set, 10-12 reps)ģ. Leg extensions (2 warm up sets, 12-14 reps, & 1 working set, 10-12 reps)Ģ. On Wednesday, Yates performs legs routine, focusing major 8 exercises. On Friday, it’s time for rest again to recover. Machine Preacher Curl (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep) Standing EZ Bar Biceps Curl (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)ĩ. Incline Dumbbell Biceps Curl (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)Ĩ. Cable Crossover (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)ħ. Flat Bench Dumbbell Flys (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)Ħ. Incline Dumbbell Flys (45 degrees) (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)ĥ. Decline Bench Press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)Ĥ. Machine Chest Press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)ģ. Incline Barbell Bench Press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)Ģ. Here’s Dorian Yates chest, biceps and abs routine:ġ. On Thursday, Yates hits his chest, biceps, and abs routine for 9 exercises. On Wednesday, Dorian Yates have a rest from workout. Hyperextension (1 working set, 8-10 reps) Barbell Deadlift (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep)ħ. Wide-Grip Seated Cable Row (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep)Ħ. One-Arm Dumbbell Row (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep)ĥ. Reverse-Grip Hammer Pulldowns (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep)Ĥ. Hammer Pulldowns (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)ģ. Dumbbell Pullover (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)Ģ. There are 7 different exercises within Yates’ back routine.ġ. Lying EZ-Bar Triceps Extension (1 warm up set, 10-12 reps, & 1 working set, 6-8 reps) Cable press down (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)Ħ.

Dumbbell shrugs (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep)ĥ. One arm cable lateral raise (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep)Ĥ. Dumbbell lateral raise (2 warm up sets ,10-12 reps, & 1 working set, 8-10 reps)ģ. Smith machine shoulder press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)Ģ. Here’s Dorian Yates shoulder, triceps and abs routine:ġ. Within this routine, Yates performs 9 exercises, usually with a couple of warm up sets, and then a single working set. He stresses that cardio should not be done immediately after a workout because doing this reduces muscle gains. Yates follows a working split of four days and advises that moderate cardio should be done 2-3 times a week for 20-25 minutes on non-training days. His training philosophy involves doing different exercises for each body part with maximum intensity for only one set to failure, excluding warm-up sets. Weight: 265-282 lbs in contests, 290-309 lbs in offseasonīirthplace: Walmley, The Royal Town of Sutton Coldfield, Englandĭorian Yates was greatly influenced by Mike Mentzer’s HIT training method and started following it from his early days in bodybuilding. Named along with legends like Arnold Schwarzenegger and Lee Haney, Yates has under his belt 15 major contest wins.īelow in this article, we’ll discuss Dorian Yates’ diet, workout, supplements and so much more. Olympia for six consecutive years from 1992 to 1997.

YATERS GONNA YATE PROFESSIONAL

Dorian Yates is a former English professional bodybuilder who has a record of winning Mr.