Dorian Yates work out

[jatca69]

Monday - Chest
Tuesday - Back
Wednesday- Legs
Thusday- Shoulders
Friday - Arms
Saturday - Off
Sunday - Off

Then I rotate the order...

Mon. - delts
Tues. - arms
Wed. - legs
Thur. - back
Fri - chest

Then it rotates again. I bring thursday or fridays routine to monday. Constantly switch up the exercise rotation within the workout. Keep the muscles guessing always having to adapt. I work abs everyday as a warmup and calves once a week with legs (that has now changed to twice a week)

 

[wtlftr]

Yeah JAT..I did that one as well. Got strong on that workout regimen

 

[jatca69]

it's nice...lots of variation and enough time to rest. I have been using it for a few years and it never gets old.

 

[yomama]

Mine goes like this:
Monday- Chest, calves
Tuesday- Back
Wednesday- Shoulders, forearms, abs
Thursday- Quads, calves
Friday- Bi's and tri's
Sunday- Hams, forearms, abs

Dude, why do you work out your forarms in the first place? And even that two times a week? Post your stats so we can all laugh.

 

[yomama]

monday - chest
thusday - backs
wednesday - legs
thursday - triceps
friday - biceps
saturday - shoulders
sunday - OFF


This is how I do it .


Victor

Triceps bics and shoulders all on diff days? Your workouts must be like 15min each day?!

 

[Lowest]

Why wouldn't I work forearms? Mine aren't gifted to grow without direct stimulation so I hit them with forearm curls and reverse curls and they grow. I'm 5'5", 185lbs and about 9%bf right now, but that's a very light weight for me. Last off-season I was 205lbs at 12%, 5'5"... if you're 5'10" you'd better be at least 240-250 or you're too small to laugh at me Oh, and forearms, like calves, are built for endurance and also are smaller muscle groups... meaning they can take the punishment more frequently but fewer overall sets. Usually 8-10 sets 2x per week, and now they grow. You wanna have 18in guns and 10 inch forearms that's ok with me, or maybe you beat off enough to have at least ONE big forearm?

 

[yomama]

Why wouldn't I work forearms? Mine aren't gifted to grow without direct stimulation so I hit them with forearm curls and reverse curls and they grow. I'm 5'5", 185lbs and about 9%bf right now, but that's a very light weight for me. Last off-season I was 205lbs at 12%, 5'5"... if you're 5'10" you'd better be at least 240-250 or you're too small to laugh at me Oh, and forearms, like calves, are built for endurance and also are smaller muscle groups... meaning they can take the punishment more frequently but fewer overall sets. Usually 8-10 sets 2x per week, and now they grow. You wanna have 18in guns and 10 inch forearms that's ok with me, or maybe you beat off enough to have at least ONE big forearm?

I was wondering why my left arm was bigger than the other!

 

[VictorBR]

Triceps bics and shoulders all on diff days? Your workouts must be like 15min each day?!

why is that ? 45 minutes for small body parts , and 1 hour for larger ones

Why is that you do chest on a separate day and not triceps ? Are you going to do more excersizes just because it is the chest ? what is the point ?


I also train abs and claves EOD , + aerobics so I always stay at the gym for at least 90 minutes .


Victor

 

[OMEGA]

Monday is chest bis
Tuesday is legs
Wed is OFF
Thursday is Shoulder tris
Friday is back
Sat is OFF
Sun is OFF
Monday start over

This is Dorians workout. Once a week on each bodypart. He was 2-1-2-2 with his program.

I did this workout for 5yrs and it worked well.

right on you could also do:

day 1 Delts, Tris
day 2 Legs, Bis ( include deadlifts)
day 3 OFF (or cardio)
day 4 Chest, Abs
day 5 Back, Traps, (include deadlifts)
day 6 OFF (or cardio)
day 7 OFF

 

[rg78]

Day 1 Chest
Day 2 Back
Day 3 Shoulders
Day 4 Off
Day 5 Legs
Day 6 Biceps and triceps
Day 7 Off