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Dorian Yates workout 1987 to 1992

Here's the routine Dorian Yates used which built most of his mass before becoming
Mr Olympia and before he started blood and guts. Dorian is well known for blood
and guts training which consists of a few warm up sets followed by one set to failure
and beyond but before that Dorian used to use more volume and did 2 work sets to
failure. On his second work set Dorian would reduce the weight by no more than 10%
to keep within the rep range plus he would incorporate forced reps and/or negatives
on his second work set if needed. His split was this:
Day
Day
Day
Day
Day
Day

1
2
3
4
5
6

Chest Biceps Triceps


Legs Calves
Rest
Back Shoulders
Rest
Repeat Cycle

Day 1 Chest and Arms


1. Bench or decline press: 2 or 3 sets of 12 followed by 2 work sets of 6-8 reps.
2. Incline press: 1 warm up of 10 reps followed by 2 sets of 6-8 reps.
3. Dumbbell flyes: 1 warm up set followed by 2 triple drop sets of 6-8 reps.
4. Concentration curls: 1 warm up set followed by 2 sets of 8-10 reps.
5. Barbell curls: no warm up set just 2 sets of 8-10 reps.
6. Hammer curls: no warm up just 2 sets of 10-12 reps.
7. Cable extensions: 2 warm up sets followed by 2 sets of 10-12 reps.
8. Lying tricep: extensions 1 warm up set for 10 reps followed by 2 sets of 8-10
reps.
9. One arm dumbbell: extensions no warm up set just 2 sets of 8-10 reps.
Day 2 Legs and Calves (for leg training, Dorian does his first leg day heavy for 812 reps and then, on the next day, Dorian would go for lighter poundages for reps in
the 15-20 range).
1. Leg extensions: 3 warm up sets followed by 2 work sets.
2. Leg press: 1 or 2 warm up sets followed by 2 work sets.
3. Hack or smith machine squats: 1 warm up set followed by 2 work sets.
4. Leg curls: 1 warm up set followed by 2 work sets.

5. Stiff leg deadlifts: 1 warm up set followed by 2 work sets.


6. Standing calf raises: 1 warm up set followed by 2 work sets.
7. Seated calf raises: no warm up just 2 works sets to failure.
Day 4 Back and Shoulders
1.
2.
3.
4.
5.

Close grip pull downs: 2 warm up sets followed by 2 sets of 8-10 reps.
Weighted chins: 1 warm up set followed 2 sets of 6-8 reps.
Bent over rows: 1 warm up set followed by 2 sets of 8-10 reps.
Cable rows: no warm up just 2 sets of 8-10 reps.
Hyperextensions: no warm up just 2 or 3 sets of 12-15 reps.

6.
7.
8.
9.

Seated dumbbell press: 1 warm up set followed by 2 sets of 8-10 reps.


Seated dumbbell lateral raises: no warm up just 2 sets of 8-10 reps.
Bent over lateral raises: no warm up just 2 sets of 8-12 reps.
Shrugs: 1 warm up set followed by 2 work sets of 8-12 reps.

This routine was found in the book One More Rep by John Little and Robert Wolff
from an interview with Dorian Yates.

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