Dorian Yates’ Workout

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
Biceps
Incline dumbbell curls

• 1×10 warmup set
• 1×6-8

EZ-curl barbell curls

• 1×10 warmup set
• 1×6-8

Nautilus curls

• 1×10 warmup set
• 1×6-8

Triceps
Triceps pushdown

• 1×15 warmup set
• 1×12 warmup set
• 1×8-10

Lying EZ-curl barbell extensions

• 1×12 warmup set
• 1×8-10

Back & Read Delt

Hammer Strength pulldowns

• 1×15 warmup set
• 1×12 warmup set
• 1×8-10

Barbell rows

• 1×12 warmup set
• 1×8-10

Hammer Strength one-arm rows

• 1×8-10

Cable rows (overhand grip)

• 1×8-10

Hammer Strength rear-delt machine

• 1×8-10

Bent-over dumbell raises

• 1×8-10

Hyperextensions

• 1×10-12

Deadlifts

• 1×8 warmup
• 1×8

Chest
Incline barbell press

• 1×12 warmup set
• 1×8 warmup set
• 1×8

Hammer Strength seated bench presses

• 1×10 warmup set
• 1×6-8

Incline dumbbell flyes

• 1×10 warmup set
• 1×8

Cable crossovers

• 1×10-12

Shoulders
Smith machine presses

• 1×15 warmup set
• 1×12 warmup set
• 1×8-10

Seated laterals

• 1×12 warmup set
• 1×8-10

One-arm cable laterals

• 1×20 warmup set
• 1×8-10

Dumbbell Shrugs

• 1×12 warmup set
• 1×10-12

Legs
Leg extensions

• 1×15 warmup set
• 1×12 warmup set
• 1×10-12

Leg presses

• 1×12 warmup set
• 1×12 warmup set
• 1×10-12

Hack squats

• 1×12 warmup set
• 1×10-12

Lying leg curls

• 1×10-12 warmup set
• 1×10-12

Stiff-legged deadlifts

• 1×8-10

Single-leg curls

• 1×8-10

Standing calf raises

• 1×10-12 warmup set
• 1×10-12

Seated calf raises

• 1×8-10