Dorian Yates workout routine. Intense weight training routine using High Intensity Training (HIT strength training) for forced hypertrophy.
The rests are short between sets. When training with a partner, your rests last as long as it will take for your partner to execute their set.Day 1 - (shoulders) Deltoid, traps, triceps, abdominal
Day 2 - Back
Day 3 - Rest
Day 4 - Chest, biceps, abdominal
Day 5 - Rest
Day 6 - Quadriceps, hamstrings, calves
Day 7 - Rest
Repeat starting at day 1.
Day 1 - Shoulders:
Smith machine presses
1 x 15 warmup set
1 x 12 warmup set
1 x 8-10
Seated laterals
1 x 12 warmup set
1 x 8-10
One-arm cable laterals
1 x 20 warmup set
1 x 8-10
Dumbbell Shrugs
1 x 12 warmup set
1 x 10-12
Triceps:
Triceps pushdown
1 x 15 warmup set
1 x 12 warmup set
1 x 8-10
Lying EZ-curl barbell extensions
1 x 12 warmup set
1 x 8-10
---------------------------------------------
Day 2 - Back & Read Delts:
Hammer Strength pull-downs
1 x 15 warmup set
1 x 12 warmup set
1 x 8-10
Barbell rows
1 x 12 warmup set
1 x 8-10
Hammer Strength one-arm rows
1 x 8-10
Cable rows (overhand grip)
1 x 8-10
Hammer Strength rear-delt machine
1 x 8-10
Bent-over dumbbell raises
1 x 8-10
Hyper extensions
1 x 10-12
Deadlifts
1 x 8 warmup
1 x 8
---------------------------------------------
Day 3: Off
---------------------------------------------
Day 4 - Chest:
Incline barbell press
1 x 12 warmup set
1 x 8 warmup set
1 x 8
Hammer Strength seated bench presses
1 x 10 warmup set
1 x 6-8
Incline dumbbell flys
1 x 8
Cable crossovers
1 x 10-12
Biceps:
Incline dumbbell curls
1 x 10warmup set
1 x 6-8
EZ-curl barbell curls
1 x 10 warmup set
1 x 6-8
Nautilus curls
1 x 10 warmup set
1 x 6-8
---------------------------------------------
Day 5 Off
---------------------------------------------
Day 6 - Legs:
Leg extensions
1 x 15 warmup set
1 x 12 warmup set
1 x 10-12
Leg presses
1 x 12 warmup set
1 x 12 warmup set
1 x 10-12
Hack squats
1 x 12 warmup set
1 x 10-12
Lying leg curls
1 x 10-12 warmup set
1 x 10-12
Stiff-legged deadlifts
1 x 8-10
Single-leg curls
1 x 8-10
Standing calf raises
1 x 10-12 warmup set
1 x 10-12
Seated calf raises
1 x 8-10
Dorian Yates recommends the following for abdominal training:
Don't train abs every day.
Hit the abs once or twice a week.
Do forward and reverse crunches:
Forward crunches - 3 sets of 25
Reverse crunches - 3 sets of 15
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