Dorian Yates Workout And Diet Plan

Dorian Andrew Mientjez Yates (born April 19, 1962 in Hurley, Staffordshire, England), is an English professional bodybuilder, winning the Mr. Olympia title six consecutive times beginning in 1992. Yates is widely regarded as one of the greatest competitive bodybuilders of all time, mainly known for his thickness, solidity, and tightness, something that had yet to be seen in his era.

Dorian Yates Workout And Diet Plan

He is fourth on the list of most Olympias won, and out of the seven in which he competed, he won six and placed second in his debut. Yates’ supposed lack of elite genetics from birth and reputation for unique approaches and philosophies for training and nutrition have established his legendary status in IFBB history.

  • Peak Measurements
  • Height: 5’10”
  • Competition Weight: 268 lbs (122kg)
  • Off Season Weight: 308 lbs (140kg)
  • Arms: 21 inches (53.34cm)
  • Calves: 21 inches (53.34cm)
  • Chest: 57 inches (144.78cm)
  • Thigh: 32 inches (81.28cm)
  • Waist: 34 inches (86.36cm)

Image Gallery:

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Dorian Yates, a six time winner of Mr. Olympia was known by his high-intensity training methods: low volume and maximum effort, pushing working sets to failure and beyond.

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

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
DORIAN YATES'DAILY MEAL PLAN
7-8 AM (BREAKFAST)       Porridge made with one cup
                           of oatmeal (complex
                           carbs), 10 egg whites
                           (protein) and one scoop of
                           protein powder, blended
                           and cooked
9-10 AM                  Meal-replacement drink
11 AM                    Training
12 PM                    Postworkout carb drink
1 PM (LUNCH)             Two chicken breasts,
                           potatoes or rice and
                           a green vegetable
3:30 PM                  Protein shake or meal-
                           replacement drink
5:30 PM (DINNER)         12 oz filet mignon,
                           potatoes or rice and
                           a green vegetable
8-9 PM                   A small serving of porridge,
                           made with one-half cup
                           of oatmeal, six egg whites
                           and one-half scoop of
                           protein powder

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