Dorian Yates work out

[bigden1971]

This is my current routine:
Day 1: Chest
Day 2: Biceps / Abs
Day 3: Legs / Calves
Day 4: Shoulders
Day 5: Triceps / Abs
Day 6: Back
Day 7: Calves / Abs
Repeat Cycle

*Note: Cardio is done every days except Leg day

Dorian's routine from the Blood & Guts DVD is as follows:
Day 1: Chest & Biceps
Day 2: Legs / Calves
Day 3: Off
Day 4: Back & Rear Delts
Day 5: Shoulders & Triceps
Day 6: Off
Day 7: Off

When he did abs & cardio is up for debate. He may have not done cardio at all. This workout routine works great if you have the time to put into it. I have read articles out of Muscle & Fitness (which I consider to be a joke for a magazine ) that said he could get his workouts done in 40 minutes to an hour. This is such crap. I bet it took Dorian twenty minutes to stretch out his muscles before he even started his workouts. Dorian's philosophy is this: "Hit it hard, and take off the necessary time to allow your body to fully recover from the intense workouts you are putting it through." Probably the best philosophy of any pro bodybuilder with the exception of Mike Mentzer. They have been trying to tell us for years most of us are OVERTRAINING!

 

[OMEGA]

Dorian's routine from the Blood & Guts DVD is as follows:
Day 1: Chest & Biceps
Day 2: Legs / Calves
Day 3: Off
Day 4: Back & Rear Delts
Day 5: Shoulders & Triceps
Day 6: Off
Day 7: Off

!

A) he did Deadlifts on both leg and back days
B) day 5 should be placed on day 4, and day 4 should be placed on day 5
C) he also did nuatlius pull overs whenever he felt like it. 2-3 times a week from what I read

 

[testbaby25]

What about traps, did he do that with shoulders or back with the deads?

 

[bigden1971]

On back day, he did back and rear delts.

The next day, he did shoulders and triceps, which included traps.


If you look at how he configured his routine, it all makes perfect sense.

If a person were to follow this to the letter, he or she would train Monday, Tuesday, off Wednesday, train Thursday and Friday, and then take the weekend off. You would need two days off after hitting shoulders and triceps to rest up for chest and biceps day.

In my opinion, Dorian took bodybuilding to the next level of the sport.

 

[OMEGA]

What about traps, did he do that with shoulders or back with the deads?

later on in his career he said he did them on back day

on shoulder day he did lots of laterals whcih hit the area to a degree

I am telling you his split was this:

day 1 Chest. Biceps
day 2 Legs ( deadlifts)
day 3 OFF
day 4 Delts, Tris
day 4 Back ( deadlifts)
day 5 OFF
day 6 OFF

 

[bigden1971]

The reason I am saying he ended the workout with shoulders & triceps is that is how it was depicted in his Blood & Guts DVD.

He did the following in this order on the DVD:
Chest & Biceps
Legs & Calves
Off
Back & Rear Delts
Shoulders & Traps & Triceps

I can't see why he would put it in this order on the DVD and then do it differently himself. I don't take him as the type of person who would purposely try to mislead his fans.

I, myself, do shoulders and triceps before I do back.

You have to do what works FOR YOU! Period..

 

[GOLUAN]

Monday: chest bi's, and abs
Tuesday: Off
Wed: Back, tris,and calves
Thursdayff
Friday: legs, Shoulders, abs
Saturday: calves..and light weight all around..

 

[Nytol2]

2 days per week, chest and tri's, legs, back and bi's, deadlifts and delts, takes 14 days to cover the whole body.

Most productive routine I have ever used been on it for years now, bigger and stronger than ever.

Only 1-2 sets per exercise, max 2 exercise per bodypart, HIT style, I have poor recovery even on AAS, so this is good for me, individuals differ a lot though.

 

[troy12]

If you are going to follow the split I would suggest day one, shoulders and triceps, day two back, day three off, day four chest and biceps, day five legs, day six off and then either repeat or take another day off and start again. This is actually closer to the split that Dorian used from around 1992 onwards.