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Dorian Yates - chest, back, delts, arms, and legs.

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Rmj11:
Dorian's beginner routine 1983 to 1985

Rotate every other day / 1 on 1 off split

Workout A

Bench press
Incline press
Incline flys

Chin ups or pulldowns
Bent rows
Cable rows
Deadlifts

Press behind neck
Side raises
Rear raises or shrugs

Reverse crunches
Crunches

Workout B

Leg extensions warm up 2 to 3 sets of 8 to 12 reps light to moderate weight
Squats
Leg press
Leg curls
Calf raises
Calf press

Barbell curls
Preacher curls
Pressdowns
Lying extensions
Reverse curls

Do 1 to 2 warm up sets
3 main sets per exercise
1 set being the top set to postive failure
Rest 30 seconds
2nd set drop weight down by 10 to 20% to positive failure
Rest 30 seconds
3rd set drop weight again by 10 to 20% to postive failure

Reps 6 to 10 except for abs and calves which would be 10 to 15

Done.

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