Dorian Yate's w/o routine

[SEAL]

Dorian Yate's Workout Routine {Updated}

What do you all think of his routine?

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

Monday: Shoulders & Tri's & Abs

_Shoulder_
-Dumbbell shoulder press : 2 warmup sets, 1 working set
-Side lateral raises : 1 warmup set, 1 working set
-Pulley Delt raise: 1 working set
-Reverse Dumbbell Flye: 1 warmup set, 1 working set

_Tri's_
-Tricep pushdown: 1 warmup set, 1 working set
-Skull crushers: 1 warmup set, 1 working set
-Seated Triceps press: 1 warmup set, 1 working set

Tuesday: Back

-Dumbbell pull over: 2 warmup sets, 1 working set
-Close grip pulldown: 1 warmup set, 1 working set
-One arm row: 1 warmup set, 1 working set
-Wide grip cable row: 1 warmup set, 1 working set
-Deadlift: 1 warmup set, 1 working set

Wensday: Off

Thursday: Chest & Bi's & Abs

_Chest_
-Declined bench press: 2 warmup sets, 1 working set
-Incline dumbbell press: 1 warmup set, 1 working set
-Flat bench dumbbell flye: 1 warmup set, 1 working set

_Bi's_
-Sitting dumbbell curl: 1 warmup set, 1 working set
-Straight Bar curl: 1 working set

Friday: Off

Saturday: Legs & Calves

_Quads_
-Leg extensions: 2 warmup sets, 1 working set
-Leg press: 2 warmup sets, 1 working set
-Hack machine squat: 2 warmup sets, 1 working set

_Hamstring_
-Seated hamstring curl: 1 warmup set, 1 working set
-Good mornings: 1 warmup set, 1 working set

_calf_
-calf press: 1 warmup set, 1 working set(3 restpause sets)
-seated calf rasie: 1 warmup set, 1 working set

Sunday: Off

 

[juanderlei]

One exercise not shown on here that Dorian made famous is the reverse grip barbell row.

I believe it was his Blood & Guts video where they show him doing reverse grip rows with 405lbs.

Dude was an absolute monster...

 

[kortisol]

I'm pretty sure every routine works wonders when your juicing. Not saying this can't do anything for naturals though.

I think I might drop leg extension for squat, but honestly a lot of people might have that reaction. Whats the rep scheme? About 8?

 

[DJBoyd]

Dorian does 12-15 reps for warm ups and 6-8 reps for working set. I'm proud to be from the same city as him, have even seen him several times in the Dungeon.

 

[Cali72]

I am currently doing a variation of Dorians low volume high intensity training.

I do 2 working sets per exercise that's it. These are the sets that count. Do 1-2 warm up sets and 1-2 working sets.

I used to be a high volume trainer but since I switched over to this routine I will never go back to high volume training again.

Also I will prob. Get into push, pull and legs in the near future just to mix it up a bit.

Dorians routine kicks ass though as long as you emphasize the negatives!