Dorian Yates, nicknamed “The Shadow”, is a retired English professional bodybuilder. He is six-time Mr. Olympia winner and is widely considered one of the greatest bodybuilders of all time.
Dorian Yates workout routine is famous for being very intense. He typically trains for 2-3 hours per day, 6 days per week. His workouts are very high in volume, and he often uses very heavy weights.
Dorian Yates workout routine is divided into 3 phases:
The first phase is the foundation phase, which is designed to build a strong foundation of muscle mass. The second phase is the growth phase, which is designed to increase muscle size. The third phase is the definition phase, which is designed to reduce body fat and create a more muscular appearance.
The foundation phase typically lasts 4-6 weeks, the growth phase typically lasts 8-12 weeks, and the definition phase typically lasts 4-6 weeks.
Here is a sample Dorian Yates workout routine:
Day 1:
Chest:
Bench press – 4 sets, 6-8 reps
Incline bench press – 4 sets, 6-8 reps
Dumbbell flys – 3 sets, 10-12 reps
Cable crossovers – 3 sets, 10-12 reps
Back:
Lat pulldown – 4 sets, 6-8 reps
Seated cable rows – 4 sets, 6-8 reps
One-arm dumbbell rows – 3 sets, 10-12 reps
T-bar rows – 3 sets, 10-12 reps
Shoulders:
Seated dumbbell press – 4 sets, 6-8 reps
Lateral raises – 4 sets, 10-15 reps
Front raises – 3 sets, 10-15 reps
Bent-over lateral raises – 3 sets, 10-15 reps
Triceps:
Close-grip bench press – 4 sets, 6-8 reps
Dips – 3 sets, 10-12 reps
Lying triceps extensions – 3 sets, 10-12 reps
Day 2:
Legs:
Squats – 4 sets, 6-8 reps
Leg press – 4 sets, 6-8 reps
Hamstring curls – 4 sets, 10-12 reps
Seated calf raises – 4 sets, 10-12 reps
Day 3:
Off
Day 4:
Chest:
Bench press – 4 sets, 6-8 reps
Incline bench press – 4 sets, 6-8 reps
Dumbbell flys – 3 sets, 10-12 reps
Cable crossovers – 3 sets, 10-12 reps
Back:
Lat pulldown – 4 sets, 6-8 reps
Seated cable rows – 4 sets, 6-8 reps
One-arm dumbbell rows – 3 sets, 10-12 reps
T-bar rows – 3 sets, 10-12 reps
Shoulders:
Seated dumbbell press – 4 sets, 6-8 reps
Lateral raises – 4 sets, 10-15 reps
Front raises – 3 sets, 10-15 reps
Bent-over lateral raises – 3 sets, 10-15 reps
Triceps:
Close-grip bench press – 4 sets, 6-8 reps
Dips – 3 sets, 10-12 reps
Lying triceps extensions – 3 sets, 10-12 reps
Day 5:
Legs:
Squats – 4 sets, 6-8 reps
Leg press – 4 sets,
Table of Contents
How many days a week did Dorian Yates train?
Dorian Yates was a six-time Mr. Olympia winner and is considered one of the greatest bodybuilders of all time. He was known for his extreme dedication to training and his legendary workouts were the stuff of bodybuilding legend.
So how many days a week did Dorian Yates actually train?
There’s no simple answer to this question as Dorian Yates’ training regimen varied depending on what he was preparing for. However, his typical training routine would involve training five or six days a week, with two or three of those days being devoted to weightlifting and the other days being spent on cardio.
Dorian Yates was known for his incredibly intense workouts and he would often train to failure, meaning that he would push himself to the point where he couldn’t do any more reps. This resulted in some incredibly grueling workouts, but it also helped him to achieve the incredible physique that made him a six-time Mr. Olympia winner.
If you’re looking to achieve the same level of success as Dorian Yates, you’ll need to be willing to put in the hard work and dedication required to achieve it. This means training hard and training often, so be prepared to sweat and toil in the gym if you want to achieve the body of your dreams.
How many exercises did Dorian Yates do?
Dorian Yates was one of the most successful bodybuilders of all time. He won the Mr. Olympia title six times in a row. Many people have asked the question – how did he do it?
Dorian Yates was known for his extremely intense training regime. He would often do up to 20 exercises in a single session. This would include weightlifting, cardio and stretching exercises.
He believed that it was important to work all of the major muscle groups in order to achieve the best results. He would often focus on compound exercises, which work multiple muscles at once.
Some of his favorite exercises included squats, bench presses, pull-ups and bent-over rows.
He also believed in using heavy weights and lifting to failure. This meant that he would continue lifting until he could no longer complete another rep.
This intense training regime was definitely one of the reasons why Dorian Yates was so successful. If you are looking to achieve great results, you may want to consider copying his routine.
What was Dorian Yates workout?
Dorian Yates was a professional bodybuilder who is considered to be one of the most successful and influential bodybuilders of all time. His intense workout routine helped him achieve six consecutive wins at the Mr. Olympia competition. If you’re interested in emulating his results, here’s what you need to know about his workout routine.
Dorian Yates exercised six days per week, with each session lasting around two and a half hours. His workouts were divided into two main categories: mass building and definition.
For mass building, Dorian would focus on heavy weights and low repetitions. His typical routine would involve doing four or five exercises for each body part, with a heavy weight that would cause him to reach muscle failure within eight to twelve repetitions. He would typically do three sets per exercise.
For definition, Dorian would focus on higher repetitions and less weight. His typical routine would involve doing eight to twelve repetitions per exercise, with three or four sets per exercise.
Dorian also incorporated a great deal of cardio into his workout routine in order to maintain his cardiovascular health. He would typically do thirty minutes of cardio per day, six days per week.
If you’re looking to recreate Dorian Yates’ incredible bodybuilding success, make sure to focus on heavy weight and low repetitions for mass building, and high repetitions and less weight for definition. Additionally, be sure to incorporate plenty of cardio into your routine to maintain your cardiovascular health.
How do I train like Dorian?
How do I train like Dorian? This is a question that has been asked by many aspiring bodybuilders over the years. Dorian Yates was known for his amazing mass and conditioning, and many people want to know how they can achieve a similar look.
Dorian Yates was known for his extremely low bodyfat percentage and impressive mass. In order to achieve a similar look, you will need to diet hard and train intensely. Here are some tips on how to train like Dorian Yates:
1. Train with heavy weights. Dorian Yates was known for his heavy training, and you will need to lift heavy weights if you want to achieve a similar look.
2. Train with high intensity. Dorian Yates was known for his intensity in the gym, and you will need to train with intensity if you want to achieve a similar look.
3. Train with low reps. Dorian Yates was known for his low rep training, and you will need to lift heavy weights with low reps if you want to achieve a similar look.
4. Train with short rest periods. Dorian Yates was known for his short rest periods, and you will need to train with short rest periods if you want to achieve a similar look.
5. Train with a variety of exercises. Dorian Yates was known for his variety of exercises, and you will need to use a variety of exercises if you want to achieve a similar look.
6. Train with a high level of intensity. Dorian Yates was known for his high level of intensity, and you will need to train with a high level of intensity if you want to achieve a similar look.
7. Train with a focus on mass. Dorian Yates was known for his mass, and you will need to focus on mass if you want to achieve a similar look.
8. Train with a focus on conditioning. Dorian Yates was known for his amazing conditioning, and you will need to focus on conditioning if you want to achieve a similar look.
9. Train with a variety of rep ranges. Dorian Yates was known for his use of a variety of rep ranges, and you will need to use a variety of rep ranges if you want to achieve a similar look.
10. Train with a focus on intensity. Dorian Yates was known for his high level of intensity, and you will need to train with a high level of intensity if you want to achieve a similar look.
How long did Arnold Schwarzenegger rest between sets?
Arnold Schwarzenegger is one of the most iconic bodybuilders of all time. He is known for his impressive physique and his dedication to his training. Schwarzenegger is also legendary for his incredibly quick rest times between sets.
Most bodybuilders take anywhere from 60 to 90 seconds between sets. However, Schwarzenegger was known for taking as little as 10 to 20 seconds between sets. This allowed him to complete more sets in a shorter amount of time, which helped him achieve the impressive physique that he is known for.
While this may not be feasible for most bodybuilders, it is a testament to Schwarzenegger’s incredible work ethic and his dedication to his training. By taking such short breaks between sets, Schwarzenegger was able to maximize his time in the gym and get the most out of his workouts.
How many times a week do bodybuilders train abs?
How many times a week should you train your abs?
There is no one-size-fits-all answer to this question, as the number of times you should train your abs will vary depending on your individual fitness level and goals. However, as a general rule, bodybuilders generally train their abs three to four times a week.
If you’re just starting out, it may be a good idea to start with three times a week. As you progress and get stronger, you can gradually increase the number of times you train your abs to four times a week.
If you’re looking to build muscle mass, you may want to train your abs more often than that. However, it’s important to make sure you’re giving your body enough time to recover in between workouts, so you don’t end up overtraining.
What are the benefits of training your abs?
There are many benefits to training your abs, including:
– improved core strength
– improved posture
– improved balance
– improved flexibility
– reduced risk of injury
How can I make sure I’m training my abs correctly?
To make sure you’re training your abs correctly, it’s important to focus on both the quality and the quantity of your workouts.
When performing abdominal exercises, make sure you’re using correct form and keeping your back pressed firmly against the bench or floor. Also, be sure to focus on slow and controlled movements, and don’t rush through your workouts.
In terms of quantity, aim to perform between eight and twelve repetitions of each exercise, and make sure you’re challenging yourself as you progress.
How many hours did Dorian Yates workout?
Dorian Yates was one of the most successful bodybuilders in history. He won the Mr. Olympia title six times and set many records in the process.
One of the keys to his success was his dedication to training. He would often spend up to 7 hours in the gym each day. This allowed him to make incredible progress and become one of the most muscular bodybuilders of all time.
If you want to achieve similar success, you’ll need to be willing to put in the hard work. This means dedicating yourself to a rigorous training program and spending hours in the gym each day.
It won’t be easy, but it will be worth it in the end. So if you’re ready to train like a champion, then follow the program below and prepare to be amazed by your results.