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Dorian Yates Workout Routine

Dorian Yates Workout Routine

By jamesh on April 16, 2021

Dorian Yates is a former English professional bodybuilder who has a record of winning Mr. Olympia for 6 consecutive years from 1992 to 1997. 

Named along with legends like Arnold Schwarzenegger and Lee Haney, Yates has under his belt 15 major contest wins. 

Below on this article, we’ll discuss Dorian Yates’ diet, exercise and supplement and a lot more.

CHECK OUT THIS FAT BURNER TO LOOK SHREDDED LIKE DORIAN YATES

Current Stats

Height: 78 m (5’ 10”)

Weight: 265-282 lbs in contests, 290-309 lbs in offseason 

Age: 57 years old

Birthday: 19th of April, 1962

Owner: DY Nutrition 

Birthplace: Walmley, The Royal Town of Sutton Coldfield, England Accolades: 

Mr. Olympia (1992-1997) 

Workout Principles

Dorian Yates was significantly encouraged by Mike Mentzer’s HIT training technique and began out following it from his early days in bodybuilding. 

His training philosophy involves doing exceptional exercises for every body part with most intensity for only one set to failure, excluding heat-up sets. 

Dorian Yates’ Workout Routine 

Yates follows a working split of 4 days and advises that moderate cardio should be done 2-3 instances every week for 20-25 minutes on non-training days. 

He stresses that aerobic have to not be done immediately after a exercise due to the fact doing this reduces muscle gains. 

Here is Dorian Yates’ workout routine: 

Monday: Shoulder, Triceps, and Abs 

Within this routine, Yates performs 9 physical games, typically with a couple of heat up sets, and then a single working set. 

Here’s Dorian Yates shoulder, triceps and abs routine: 

1. Smith machine shoulder press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 

2. Dumbbell lateral raise (2 warm up sets ,10-12 reps, & 1 running set, 8-10 reps) 

3. One arm cable lateral raise (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep)

4. Dumbbell shrugs (1 heat up set, 10-12 reps, & 1 working set, 8-10 rep) 

5. Cable press down (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 

6. Lying EZ-Bar Triceps Extension (1 warm up set, 10-12 reps, & 1 working set, 6-8 reps) 

7. Roam chair sit-ups (1 set, 20 reps) 

8. Crunches (1 set, 20 reps) 

9. Reverse Crunch (1 set, 20 reps) 

Tuesday: Back On Tuesday, Yates targets his back. There are 7 different exercises within Yates’ back routine.

Here’s Dorian Yates back routine:

1. Dumbbell Pullover (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 

2. Hammer Pulldowns (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 

3. Reverse-Grip Hammer Pulldowns (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep)

4. One-Arm Dumbbell Row (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep) 

5. Wide-Grip Seated Cable Row (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep) 

6. Barbell Deadlift (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep) 

7. Hyperextension (1 working set, 8-10 reps) 

Wednesday: Rest On Wednesday, Dorian Yates has a rest from workout. 

Thursday: Chest, Biceps, and Abs 

On Thursday, Yates hits his chest, biceps, and abs routine for 9 exercises. 

Here’s Dorian Yates chest, biceps and abs routine: 

1. Incline Barbell Bench Press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 

2. Machine Chest Press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 

3. Decline Bench Press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 

4. Incline Dumbbell Flyes (45 degrees) (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)

5. Flat Bench Dumbbell Flys (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 

6. Cable Crossover (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 

7. Incline Dumbbell Biceps Curl (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 

8. Standing EZ Bar Biceps Curl (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 

9. Machine Preacher Curl (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep) 

Friday: Rest On Friday, it’s time for rest again to recover. 

Saturday: Legs On Wednesday, Yates plays legs routine, focusing major 8 exercises. Every set is between 10-15 reps.

Here’s Dorian Yates legs routine: 

1. Leg extensions (2 warm up sets, 12-14 reps, & 1 working set, 10-12 reps) 

2. Leg Press (2 warm up sets, 12-14 reps, & 1 working set, 10-12 reps) 

3. Hack Squat (2 warm up sets, 12-14 reps, & 1 working set, 10-12 reps) 

4. Seated Hamstring Curl (2 warm up sets, 12-14 reps, & 1 working set, 10-12 reps)

5. 5-minute break 

6. Stiff-Legged Deadlift (1 warm up set, 10-12 reps, & 1 working set, 10-12 reps) 

7. Calf Press (3 Rest-pause sets to failure) 

8. Seated Calf Raise (1 warm up set, 10-12 reps, & 1 working set, 6-8 reps) 

Sunday: Rest On Sunday it’s time for relaxation, again. 

Dorian Yates’ Diet 

Dorian Yates follows a meal plan that has a super balance of proteins and carbohydrates. He believes that his diet has gone through a lot of development because the mass-bulking meals that he ate at some stage in his opposition days, especially during 1987-88.

Here is Dorian Yates’ diet: 

Meal 1: Porridge prepared with a cup of Oatmeal 10 egg whites 1 scoop of protein powder

Meal 2: Protein Shake 

Meal 3: Two chicken breasts Green vegetables Rice/potato 

Meal 4: Protein Shake

Meal 5: 12 oz filet of mignon Green vegetables Potato/rice. 

Meal 6: Porridge cooked with a half cup of oatmeal Six egg whites Supplements Dorian Yates makes use of the following dietary supplements to assist gasoline his gains: Glutamine BCAAs Protein Shake

Dorian Yates is a former English professional bodybuilder who has a record of winning Mr. Olympia for 6 consecutive years from 1992 to 1997. 

Named along with legends like Arnold Schwarzenegger and Lee Haney, Yates has under his belt 15 major contest wins. 

Below on this article, we’ll discuss Dorian Yates’ diet, exercise and supplement and a lot more.

CHECK OUT THIS FAT BURNER TO LOOK SHREDDED LIKE DORIAN YATES

Current Stats

Height: 78 m (5’ 10”)

Weight: 265-282 lbs in contests, 290-309 lbs in offseason 

Age: 57 years old

Birthday: 19th of April, 1962

Owner: DY Nutrition 

Birthplace: Walmley, The Royal Town of Sutton Coldfield, England Accolades: 

Mr. Olympia (1992-1997) 

Workout Principles

Dorian Yates was significantly encouraged by Mike Mentzer’s HIT training technique and began out following it from his early days in bodybuilding. 

His training philosophy involves doing exceptional exercises for every body part with most intensity for only one set to failure, excluding heat-up sets. 

Dorian Yates’ Workout Routine 

Yates follows a working split of 4 days and advises that moderate cardio should be done 2-3 instances every week for 20-25 minutes on non-training days. 

He stresses that aerobic have to not be done immediately after a exercise due to the fact doing this reduces muscle gains. 

Here is Dorian Yates’ workout routine: 

Monday: Shoulder, Triceps, and Abs 

Within this routine, Yates performs 9 physical games, typically with a couple of heat up sets, and then a single working set. 

Here’s Dorian Yates shoulder, triceps and abs routine: 

 

  1. Smith machine shoulder press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 

 

  1. Dumbbell lateral raise (2 warm up sets ,10-12 reps, & 1 running set, 8-10 reps) 

 

  1. 3. One arm cable lateral raise (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep)

 

  1. Dumbbell shrugs (1 heat up set, 10-12 reps, & 1 working set, 8-10 rep) 

 

  1. Cable press down (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 

 

  1. Lying EZ-Bar Triceps Extension (1 warm up set, 10-12 reps, & 1 working set, 6-8 reps) 

 

  1. Roam chair sit-ups (1 set, 20 reps) 

 

  1. 8. Crunches (1 set, 20 reps) 

 

  1. 9. Reverse Crunch (1 set, 20 reps) 

 

Tuesday: Back On Tuesday, Yates targets his back. There are 7 different exercises within Yates’ back routine.

Here’s Dorian Yates back routine:

  1. Dumbbell Pullover (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 

 

  1. Hammer Pulldowns (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 

 

  1. 3. Reverse-Grip Hammer Pulldowns (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep)

 

  1. One-Arm Dumbbell Row (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep) 

 

  1. Wide-Grip Seated Cable Row (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep) 

 

  1. Barbell Deadlift (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep) 

 

  1. Hyperextension (1 working set, 8-10 reps) 

Wednesday: Rest On Wednesday, Dorian Yates has a rest from workout. 

Thursday: Chest, Biceps, and Abs 

On Thursday, Yates hits his chest, biceps, and abs routine for 9 exercises. 

Here’s Dorian Yates chest, biceps and abs routine: 

  1. Incline Barbell Bench Press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 
  2. Machine Chest Press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 
  3. 3. Decline Bench Press (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 
  4. Incline Dumbbell Flyes (45 degrees) (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps)
  5. Flat Bench Dumbbell Flys (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 
  6. Cable Crossover (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 
  7. Incline Dumbbell Biceps Curl (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 
  8. 8. Standing EZ Bar Biceps Curl (2 warm up sets, 10-12 reps, & 1 working set, 8-10 reps) 
  9. 9. Machine Preacher Curl (1 warm up set, 10-12 reps, & 1 working set, 8-10 rep) 

Friday: Rest On Friday, it’s time for rest again to recover. 

Saturday: Legs On Wednesday, Yates plays legs routine, focusing major 8 exercises. Every set is between 10-15 reps.

Here’s Dorian Yates legs routine: 

  1. Leg extensions (2 warm up sets, 12-14 reps, & 1 working set, 10-12 reps) 
  2. Leg Press (2 warm up sets, 12-14 reps, & 1 working set, 10-12 reps) 
  3. 3. Hack Squat (2 warm up sets, 12-14 reps, & 1 working set, 10-12 reps) 
  4. Seated Hamstring Curl (2 warm up sets, 12-14 reps, & 1 working set, 10-12 reps)
  5. 5-minute break 
  6. Stiff-Legged Deadlift (1 warm up set, 10-12 reps, & 1 working set, 10-12 reps) 
  7. Calf Press (3 Rest-pause sets to failure) 
  8. 8. Seated Calf Raise (1 warm up set, 10-12 reps, & 1 working set, 6-8 reps) 

Sunday: Rest On Sunday it’s time for relaxation, again. 

Dorian Yates’ Diet 

Dorian Yates follows a meal plan that has a super balance of proteins and carbohydrates. He believes that his diet has gone through a lot of development because the mass-bulking meals that he ate at some stage in his opposition days, especially during 1987-88.

Here is Dorian Yates’ diet: 

Meal 1: Porridge prepared with a cup of Oatmeal 10 egg whites 1 scoop of protein powder

Meal 2: Protein Shake 

Meal 3: Two chicken breasts Green vegetables Rice/potato 

Meal 4: Protein Shake

Meal 5: 12 oz filet of mignon Green vegetables Potato/rice. 

Meal 6: Porridge cooked with a half cup of oatmeal Six egg whites Supplements Dorian Yates makes use of the following dietary supplements to assist gasoline his gains: Glutamine BCAAs Protein Shake

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jamesh
jamesh

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