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
- 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)
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
- 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
- 1 Warm-up set of 10 reps
- 1 set of 6 -8 reps
- 1 Warm-up set of 10 reps
- 1 set of -8 reps
- 1 Warm-up set of 10 reps
- 1 set of 6-8 reps
TRICEPS
- 1 Warm-up set of 15 reps
- 1 Warm-up set of 12 reps
- 1 set of 8-10 reps
- 1 Warm-up set of 12 reps
- 1 set of 8-10 reps
BACK & REAR DELT
- 1 Warm-up set of 15 reps
- 1 Warm-up set of 12 reps
- 1 set of 8-10 reps
- 1 set of 8-10 reps
Hammer Strength Rear-delt Machine (1 set)
- 1 Warm-up set of 8 reps
- 1 set of 8 reps
SHOULDERS
- 1 Warm-up set of 12 reps
CHEST
- 1 Warm-up set of 12 reps
- 1 Warm-up set of 8 reps
- 1 set of 8 reps
- 1 set of 10-12 reps
LEGS