Dorian Yates Workout Routine

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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