Dorian Yates is a professional bodybuilder. He won the Mr. Olympia title six consecutive times from 1992 to 1997 and holds the fourth-highest number of Mr. Olympia awards of all time. He is considered as one of the best athletes in bodybuilding history.
BIO-DATA
- Full Name — Dorian Andrew Mientjez Yates
- Nickname — The Shadow
- Born — 19 April 1962
- Birth Place — Sutton Coldfield, West Midlands, England
- Best win — IFBB Mr. Olympia 1992–1997, six consecutive times
- Predecessor — Lee Haney
- Successor — Ronnie Coleman
- Spouse — Gal FerreiraYates (Divorced )
- Children — Lewis, Tahnee
BODY MEASUREMENT
- Height — 1.78 m (5 ft 10 in)
- Weight — Off Season Weight: 128–140 kg (282–309 lb) | Competition Weight: 118–128 kg (260–282 lb)
- Arm Size — 57 cm (22 in)
- Chest size — 145 cm (57 in)
- Waist Size — 86 cm (34 in)
- Leg Size — 77 cm (30 in)
- Calf Size — 56 cm (22 in)
DIET
7-8 A.M (Breakfast)
- Porridge made with one cup of oatmeal (Carbs)
- 10 eggs white (Protein)
- 1 scoop of Protein powder
9-10 A.M
- Meal replacement drink
11 A.M
- Training
12 P.M
- Post-Workout Carb drink
1 P.M (Lunch)
- 2 chicken breasts
- Potatoes or rice
- Green vegetables
3:30 P.M
- Protein shake or meal replacement drink
5:30 P.M (Dinner)
- 12 oz filet mignon
- Potatoes or rice
- Green vegetables
8-9 P.M
- A small serving of porridge, made with one-half cup of oatmeal
- 6 eggs white
- One-half scoop of Protein powder
SUPPLEMENTS
- Black Bombs
- BLACK BOMBS (LITE)
- BLACK BOMB TUB
- CREAGEN
- DYNAMINO
- GHBLAST
- NOXPUMP
- TEMPRO
- TEST X
ROUTINE
Day 1 – Shoulders / Triceps / Abs
Day 2 – Back
Day 3 – Off
Day 4 – Chest / Biceps / Abs
Day 5 – Off
Day 6 – Legs
Day 7 – Off
EXERCISES
Note
First exercise is 10 min Treadmill Warm-up on Day 4 and 6.
BICEPS
Incline Dumbbell Curl (2 sets)
- 1 Warm-up set of 10 reps
- 1 set of 6 -8 reps
EZ Bar Curl (2 sets)
- 1 Warm-up set of 10 reps
- 1 set of -8 reps
Nautilus Curl (2 sets)
- 1 Warm-up set of 10 reps
- 1 set of 6-8 reps
TRICEPS
Triceps Pushdown (3 sets)
- 1 Warm-up set of 15 reps
- 1 Warm-up set of 12 reps
- 1 set of 8-10 reps
Lying EZ Barbell Extension (2 sets)
- 1 Warm-up set of 12 reps
- 1 set of 8-10 reps
BACK & REAR DELT
Hammer Strength Pulldowns (3 sets)
- 1 Warm-up set of 15 reps
- 1 Warm-up set of 12 reps
- 1 set of 8-10 reps
Barbell Row (2 sets)
- 1 Warm-up set of 12 reps
- 1 set of 8-10 reps
Hammer Strength One-Arm Row (1 set)
- 1 set of 8-10 reps
Cable Rows (1 set)
- 1 set of 8-10 reps
Hammer Strength Rear-delt Machine (1 set)
- 1 set of 8-10 reps
Bent-Over Dumbbell Raise (1 set)
- 1 set of 8-10 reps
Hyperextension (1 set)
- 1 set of 10-12 reps
Deadlift (2 sets)
- 1 Warm-up set of 8 reps
- 1 set of 8 reps
SHOULDERS
Smith Machine Press (3 sets)
- 1 Warm-up set of 15 reps
- 1 Warm-up set of 12 reps
- 1 set of 8-10 reps
Seated Lateral Raise (2 sets)
- 1 Warm-up set of 12 reps
- 1 set of 8-10 reps
One-Arm Cable Lateral Raise (2 sets)
- 1 Warm-up set of 20 reps
- 1 set of 8-10 reps
Dumbbell Shrugs (1 set)
- 1 Warm-up set of 12 reps
CHEST
Incline Barbell Press (3 sets)
- 1 Warm-up set of 12 reps
- 1 Warm-up set of 8 reps
- 1 set of 8 reps
Hammer Strength Seated Bench Press (2 sets)
- 1 Warm-up set of 10 reps
- 1 set of 6-8 reps
Incline Dumbbell Flyes (2 sets)
- 1 Warm-up set of 10 reps
- 1 set of 8 reps
Cable Crossover (1 set)
- 1 set of 10-12 reps
LEGS
Legs Extension (3 sets)
- 1 Warm-up set of 15 reps
- 1 Warm-up set of 12 reps
- 1 set of 10-12 reps
Leg Press (3 sets)
- 1 Warm-up set of 12 reps
- 1 Warm-up set of 12 reps
- 1 set of 10-12 reps
Hack Squat (2 sets)
- 1 Warm-up set 12 reps
- 1 set of 10-12 reps
Lying Leg Curl (2 sets)
- 1 Warm-up set of 10-12 reps
- 1 set of 10-12 reps
Stiff-Leg Deadlift (1 set)
- 1 set of 8-10 reps
Single Leg Curl (1 set)
- 1 set of 8-10 reps
Standing Calf Raises (2 sets)
- 1 Warm-up set of 10-12 reps
- 1 set of 10-12 reps
Seated Calf Raise (1 set)
- 1 set of 8-10 reps
ABS
Roman Chair Situp (1 set)
- 1 set of 20 reps
Crunches (1 set)
- 1 set of 20 reps
Reverse Crunches (1 set)
- 1 set of 10 reps
Quote
Work hard in silence,
Let your success make the NOISE!
— Dorian Yates
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