[Cornish_Celt]

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