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
Delts, traps, triceps, abs
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)
Back, rear delts
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
Chest, biceps, abs
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)
Quads, hams, calves
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
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12-15-2012, 06:03 PM #1
Dorian Yates Split circa 1995-1997 (all weights and reps included)
Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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12-15-2012, 06:26 PM #2
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12-15-2012, 06:28 PM #3
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12-15-2012, 06:55 PM #4
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12-15-2012, 08:01 PM #5
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12-15-2012, 08:17 PM #6
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12-15-2012, 09:13 PM #7
my reaction upon reading the weights...
leg pressing and calf raising over 1,200 lbs for perfect reps.. sh!tCourage is not the absence of fear but rather the judgement that something is more important than fear; The brave may not live forever but the cautious do not live at all.
"He seems to be holding a slight film of glycogen.. his pizza levels could be 1 or 2 lower as well"
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12-15-2012, 09:29 PM #8
Here's the source btw: http://www.musculardevelopment.com/a...ian-yates.html Lots of interesting stuff in the article as well.
Bulking Log: http://forum.bodybuilding.com/showthread.php?t=145737171&p=900538741#post900538741
Obsessed is just a word the lazy use to describe the dedicated
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12-15-2012, 09:29 PM #9
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12-15-2012, 09:31 PM #10
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12-15-2012, 11:18 PM #11
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12-15-2012, 11:33 PM #12
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12-16-2012, 12:27 AM #13
Didn't Dorian always go to failure? It's hard to imagine him reaching a rep limit and then just stopping.
We're dodging more ninjitsu attacks than Flex Wheeler. We're ducking more bullets than George Farah. We're facing more death than a kid leg pressing at Branch Warren's gym.
You can't stop us. You can't hold us back.
IFBB brahs über alles.
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12-16-2012, 12:37 AM #14
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12-16-2012, 12:50 AM #15
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12-16-2012, 01:13 AM #16
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12-16-2012, 01:34 AM #17
- Join Date: Jan 2009
- Location: New York, United States
- Age: 48
- Posts: 392
- Rep Power: 381
The idea behind this practice,is that you use your delts, while training chest, and the other way around too. Some frown upon it saying that you're not giving your body a chance to heal, hitting the same body parts in consecutive days. I think it all comes down to how you're feeling the next day. Some get sorer than others, if your body can handle it, I say go right ahead if it works for you.
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12-16-2012, 03:25 AM #18
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12-16-2012, 03:48 AM #19
It is heavy considering the way he liftet. with really high isolation and very slow repps. but if that wasnt the case, his lifts would be very weak for a pro
Actual viking crew
Actually lift crew
Currently no gf crew and gonna stay that way for some years now for self improvement/developement. Gotta learn me,
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12-16-2012, 09:53 AM #20
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12-17-2012, 02:34 AM #21
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12-17-2012, 02:37 AM #22
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12-17-2012, 05:19 AM #23
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12-17-2012, 05:49 AM #24
Inb4 some 12 yo goes and tries this, thinking his become dorian.
Nothing speacial, you guys still dont get that the over the 70s, 80s, 90 the only invention where aas then gh then slin.
size=hormones, not some magical training regime.If you have spare green pixels, send them over.
99% Natural Freak of Nature, using only the best liquid-injectable-creatine supplements from bb.com, Celltech Nutrition.
Im not fat im natural - peace out bye.
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12-17-2012, 06:03 AM #25
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12-17-2012, 08:55 AM #26
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12-17-2012, 09:46 AM #27''There’s this battle over waterboarding at places like Guantanamo Bay. I think that they should just say, “Hey, if you guys don’t talk, you have to see Hercules In New York.” I guarantee those guys would talk much faster. You don’t need to do waterboarding or anything else. That’s the ultimate threat.''
Arnold Schwarzenegger
Team Kai
''Well that's a kick in the gentleman relish'' MaKaiser
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12-17-2012, 10:04 AM #28
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12-17-2012, 10:10 AM #29
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12-17-2012, 10:56 AM #30
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