Dorian Yates Split circa 1995-1997 (all weights and reps included)
[B]Day one: Delts, traps, triceps, abs
Day two: Back, rear delts
Day three: REST
Day four: Chest, biceps, abs
Day five: Quads, hams, calves
Day six: REST[/B]
[B]Delts, traps, triceps, abs
[/B]
Smith machine presses
120x15
240x12
340x8-10
Seated laterals
50x12
70x8-10
One-arm cable laterals
35x20
70x8-10
Dumbbell shrugs
140x12
185x8-10
Triceps pushdowns
80x15
130x12
180x8-10
Lying barbell extensions
100x12
140x8-10
One-arm pushdowns
70x8-10
Forward crunches
20-25
(3 sets)
Reverse crunches
12-15 (3 sets)
[B]Back, rear delts
[/B]
Nautilus pullovers
220x15
320x12
440x8-10
(alternated each workout with)
Hammer Strength machine Pulldowns
135x15
220x12
285x8-10
Barbell rows
285x12
375x8-10
1-arm Hammer Strength rows
245x8-10
Cable rows (overhand grip)
Full stack x 8-10
Rear-delt Hammer Strength
110x8-10
Bent-over dumbbell raises
95x8-10
Hyperextensions
310x8 (bdywt)
Deadlifts
405x8
[B]Chest, biceps, abs
[/B]
Incline barbell press
135x12
220x10
310x8
425x8
Hammer Strength seated Bench presses
220x12
350x6-8
Incline dumbbell flyes
75x10
110x8
Cable crossovers
90x10-12
Incline dumbbell curls
50x10
70x6-8
EZ barbell curls
100x10
140x6-8
Nautilus curls
120x6-8
Forward crunches
20-25
(3 sets)
Reverse crunches
12-15 (3 sets)
[B]Quads, hams, calves
[/B]
Leg extensions
130
x15
200
x12
270
x10-12
Leg press
770x12
1,045
x12
1,265
x10-12
Hack squats
440x12
660
x8-10
Lying leg curls
130x8-10
180
x8-10
Single leg curls
50x8-10
Standing calf raise
900x10-12
1,300
x10-12
Seated calf raise
250x10-12