Dorian Yates’ Workout Routine
Day 1 – Shoulders & Tri’s & Abs
Day 2 – Back
Day 3 – Off
Day 4 – Chest & Bi’s & Abs
Day 5 – Off
Day 6 – Quads & Hams & Calves
Day 7 – Off
Biceps
Incline dumbbell curls
* 1×10 warmup set
* 1×6-8
EZ-curl barbell curls
* 1×10 warmup set
* 1×6-8
Nautilus curls
* 1×10 warmup set
* 1×6-8
Triceps
Triceps pushdown
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Lying EZ-curl barbell extensions
* 1×12 warmup set
* 1×8-10
Back & Read Delt
Hammer Strength pulldowns
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Barbell rows
* 1×12 warmup set
* 1×8-10
Hammer Strength one-arm rows
* 1×8-10
Cable rows (overhand grip)
* 1×8-10
Hammer Strength rear-delt machine
* 1×8-10
Bent-over dumbell raises
* 1×8-10
Hyperextensions
* 1×10-12
Deadlifts
* 1×8 warmup
* 1×8
Chest
Incline barbell press
* 1×12 warmup set
* 1×8 warmup set
* 1×8
Hammer Strength seated bench presses
* 1×10 warmup set
* 1×6-8
Incline dumbbell flyes
* 1×10 warmup set
* 1×8
Cable crossovers
* 1×10-12
Shoulders
Smith machine presses
* 1×15 warmup set
* 1×12 warmup set
* 1×8-10
Seated laterals
* 1×12 warmup set
* 1×8-10
One-arm cable laterals
* 1×20 warmup set
* 1×8-10
Dumbbell Shrugs
* 1×12 warmup set
* 1×10-12
Legs
Leg extensions
* 1×15 warmup set
* 1×12 warmup set
* 1×10-12
Leg presses
* 1×12 warmup set
* 1×12 warmup set
* 1×10-12
Hack squats
* 1×12 warmup set
* 1×10-12
Lying leg curls
* 1×10-12 warmup set
* 1×10-12
Stiff-legged deadlifts
* 1×8-10
Single-leg curls
* 1×8-10
Standing calf raises
* 1×10-12 warmup set
* 1×10-12
Seated calf raises
* 1×8-10
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