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Author Topic: Dorian Yates - chest, back, delts, arms, and legs.  (Read 43756 times)
Getbig II
Posts: 39

« Reply #25 on: August 31, 2013, 01:48:25 PM »

Hard to hear the guy over the background chatter of the gym, but it's worth re-watching parts just to get the info.
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Getbig II
Posts: 36

« Reply #26 on: March 08, 2014, 04:41:32 PM »

I agree with SamsonD about the Declines. All the guys i knew back in the seventies that had great Chest development did Declines first every workout.

I know, man. It's sad but true. Moreover, he is a short guy so it doesn't take long for him to fill out. It's tall guys like me and Arnold and Lou that have to train the hardest and longest.
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Getbig II
Posts: 36

« Reply #27 on: March 08, 2014, 04:42:50 PM »

I just recently started using our Hammer Strength pullover and lateral raise machines routinely.
While not a fan of most machines, I will admit that a small few are quite effective and maybe even superior to their free weight counterparts in regards to aesthetics.

Equipment such as the ones above, as well as the pec-deck (elbow pad version) can help you maximize work involvement of the target muscle due to the point of tension placement.

I'm a member of LA Fitness and it seems that they carry the pullovers in most of their gyms I've been to. One even has both the standing and seated calf raise machine. Wink
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« Reply #28 on: April 08, 2014, 03:00:08 AM »

every pro has his theories when it comes to training and they all end up looking the same

at the end of the day it is the drugs that play 90% of the role here

heck, look at branch warren he has the worst form i've ever seen and look at his physique  Undecided
Yes but theres a night and day difference in their physiques
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Getbig II
Posts: 32

« Reply #29 on: January 07, 2015, 07:29:29 PM »

Appears that all of those links are now password protected.

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Getbig II
Posts: 22

« Reply #30 on: May 05, 2018, 09:29:36 AM »

love his attitude on social media as well, such a humble guy just living the life and doing it right. Amazing competitor and cool to see him actually living well unlike a lot of champs who seem to develop so many issues while in their glory years.
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Getbig I
Posts: 3

« Reply #31 on: July 11, 2018, 12:53:56 PM »

Thanks a lot
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Getbig II
Posts: 24

« Reply #32 on: June 17, 2019, 02:54:04 PM »

Yatesís routine 1983-1986

Workout A

Bench press 3x5-8
Incline press 3x5-8
Incline flys 3x8-12

Chin ups/pulldowns 3x5-8
Bent rows 3x5-8
Deadlifts 3x5-8

Press behind neck 3x5-8
Side raises 3x8-12
Rear raises 3x8-12

Leg raises 3xmax
Crunches 3xmax

Workout B

Squats 4x5-8
Leg press/hack squats 3x5-8
Leg curls 3x5-8
Calf raises 3x8-12
Seated calf raises 3x8-12

Barbell curls 3x5-8
Preacher curls 3x8-12

Pressdowns 3x5-8
Extensions 3x8-12

Start off with 1-3 warm up sets on the first exercise of each bodypart (not shown, only worksets are displayed in the routine).

Take worksets to positive failure or 1-2 reps shy of failure.

Do a one on/one split


Yatesís routine 1987-1991

Workout A

Bench press 2-3 warm up sets 10-12 then 2 work sets of 6-8
Incline press 1 warm up set 10 then 2 sets of 6-8
Incline flys 1x10 then 2x8-10 (both sets done as a triple drop set)
Cable flys 2x10-12

Concentration curls 1x10 then 2x8-10
Barbell curls 2x8-10
Hammer curls 2x8-10

Pressdowns 2x10-12 (warm up sets) 2x8-10
Lying extensions 1x10 then 2x8-10
One arm extensions 2x8-10

Workout B

Leg extensions 2-3x10-12 then 2x8-10
Leg press 2x10-12 then 2x8-10
Squats 1x10-12 then 2x8-10
Leg curls 1x10-12 then 2x8-10
Stiff leg deadlifts 1x10-12 then 2x8-10

Standing calf raises 1x10-12 then 2x8-10
Seated calf raises 2x8-10

Workout C

Weighted chins 2x10-12 then 2x8-10
Close grip pulldowns 1x10-12 then 2x8-10
Bent over rows 1x10-12 then 2x8-10
Cable rows 1x10-12 then 2x8-10
Hyperextensions 2-3x8-12

Dumbbell press 2x10-12 then 2x8-10
Side raises 2x8-10 (triple drop set on both sets)
Rear raises 2x8-10 (triple drop sets on both sets)
Shrugs 1x10-12 then 2x8-10


Mon chest/arms
Tues legs
Weds off
Thurs back/delts
Fri off
Sat repeat cycle

Work sets taken to failure or 1-2 reps shy of failure

Use forced reps, dropset or rest pause on the worksets but sparingly, donít use all the time as this will lead to burnout.
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