[Cornish_Celt]

The 6 time Mr. Olympia winner (1992-1997) owes much of his success to the HIIT training method, originated with Mike Mentzer, which maintains maximum muscle stimulation through high intensity training rather than long duration workouts. He believes in lifting intelligently – using your time efficiently with negative movement as the most important part of the rep.

I have always respected Dorian for his focus and consistency as a competitor. Here is some insight into Dorian’s training routine.

Day 1: Shoulders, Triceps, Abs

Day 2: Back

Day 3: Off

Day 4: Chest, Biceps, Abs

Day 5: Off

Day 6: Quads, Hamstrings, Calves

Day 7: Off


Day 1: Shoulders, Triceps, Abs

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

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
Ab Plate Twist – 2×20
Cable Crunch – 2×25

Day 2: Back

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

Day 3: Off

Day 4: Chest, Biceps, Abs

Incline Barbell Press – 1×12 warmup set, 1×8 warmup set, 1×8
Hammer Strength Seated Bench Press – 1×10 warmup set, 1×6-8
Incline Dumbbell Flys – 1×10 warmup set, 1×8
Cable Crossovers – 1×10-12

Incline Dumbbell Curls – 1×10 warmup set, 1×6-8
EZ-curl Dumbbell Curls – 1×10 warmup set, 1×6-8
Nautilus Curls – 1×10 warmup set, 1×6-8

Ab Plate Twist – 2×20
Cable Crunch – 2×25

Day 5: Off

Day 6: Quads, Hamstrings, Calves

Leg Extensions – 1×15 warmup set, 1×12 warmup set, 1×10-12
Leg Press – 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

Day 7: Off

Dorian’s Secret: Be flexible with REST. Take an extra day off if you need it.