Dorian Yates

[Mad_dog]

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DORIAN YATES' 2003 TRAINING PROGRAM

BODYPART EXERCISE SETS * REPS

DAY 1: MONDAY

Chest Hammer Strengh seated 1 + 8-10
bench presses 1 6-8
Hammer Strength incline 1 + 8-10
bench presses 1 6-8
Cable crossovers 1 6-8
or flat-bench dumbbell flyes
Shoulders Seated laterals 1 + 12
1 6-8
One-arm cable laterals 1 + 20
1 6-8
Triceps One-arm triceps pushdowns 1 + 15
1 8-10
Triceps pushdowns 1 + 15
1 8-10
One-arm reverse-grip pushdowns 1 8-10
or one-arm Nautilus extensions

Day 2: WEDNESDAY

Back Hammer Strength pulldowns 1 + 15
1 6-8
Barbell rows 1 + 12
or dumbbell rows 1 6-8
Cable rows 1 8-10
Rear delts Hammer Stregth rear-delt flyes 1 8-10
Lower back Hyperextensions or deadlifts 1 + 15
1 8-10
Biceps Alternate dumbbell curls or 1 + 15
dumbbell concentration curls 1 15
One-arm Nautilus curls 1 8-10

Day 3: FRIDAY

Quads Leg extensions 1 + 15
1 8-10
Leg presses 1 + 12
1 8-10
Hack squats 1 + 12
1 8-10
Hamstrings Stiff-leg deadlifts 1 8-10

* Dorian does one main set per exercise. The average bodybuilder may
prefer performing three working sets per exercise following a light
warm-up set.

+ Warm-up set.