Vous êtes sur la page 1sur 4

Dorian Yates Workout Routine Day 1 Shoulders & Tris & Abs Day 2 Back Day 3 Off Day

Day 4 Chest & Bis & Abs Day 5 Off Day 6 Quads & Hams & Calves Day 7 Off Biceps Incline dumbbell curls

110 warmup set 16-8

EZ-curl barbell curls


110 warmup set 16-8

Nautilus curls

110 warmup set 16-8

Triceps Triceps pushdown


115 warmup set 112 warmup set 18-10

Lying EZ-curl barbell extensions


112 warmup set 18-10

Back & Read Delt Hammer Strength pulldowns


115 warmup set 112 warmup set

18-10

Barbell rows

112 warmup set 18-10

Hammer Strength one-arm rows

18-10

Cable rows (overhand grip)

18-10

Hammer Strength rear-delt machine

18-10

Bent-over dumbell raises

18-10

Hyperextensions

110-12

Deadlifts

18 warmup 18

Chest Incline barbell press


112 warmup set 18 warmup set 18

Hammer Strength seated bench presses


110 warmup set 16-8

Incline dumbbell flyes

110 warmup set 18

Cable crossovers

110-12

Shoulders Smith machine presses


115 warmup set 112 warmup set 18-10

Seated laterals

112 warmup set 18-10

One-arm cable laterals


120 warmup set 18-10

Dumbbell Shrugs

112 warmup set 110-12

Legs Leg extensions


115 warmup set 112 warmup set 110-12

Leg presses

112 warmup set 112 warmup set 110-12

Hack squats

112 warmup set 110-12

Lying leg curls


110-12 warmup set 110-12

Stiff-legged deadlifts

18-10

Single-leg curls

18-10

Standing calf raises


110-12 warmup set 110-12

Seated calf raises

18-10