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What workout is best for your goal?
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By bobthelifter
#70
Here's the routine Dorian Yates used which built most of his mass before becoming Mr Olympia and before he started blood and guts. Dorian is well known for blood and guts training which consists of a few warm up sets followed by one set to failure and beyond but before that dorian used to use more volume and did 2 work sets to failure. On his second work set Dorian would reduce the weight by no more than 10% to keep within the rep range plus he would incorporate forced reps and/or negatives on his second work set if needed. His split was this

Day 1 Chest Biceps Triceps
Day 2 Legs Calves
Day 3 Rest
Day 4 Back Shoulders
Day 5 Rest
Day 6 Repeat Cycle

Day 1 Chest and Arms

Bench or decline press 2 or 3 sets of 12 followed by 2 work sets of 6-8 reps.
Incline press 1 warm up of 10 reps followed by 2 sets of 6-8 reps.
Dumbbell flys 1 warm up set followed by 2 triple drop sets of 6-8 reps.

Concentration curls 1 warm up set followed by 2 sets of 8-10 reps.
Barbell curls no warm up set just 2 sets of 8-10 reps.
Hammer curls no warm up just 2 sets of 10-12 reps.

Cable extensions 2 warm up sets followed by 2 sets of 10-12 reps.
Lying tricep extensions 1 warm up set for 10 reps followed by 2 sets of 8-10 reps.
One arm dumbbell extensions no warm up set just 2 sets of 8-10 reps.

Day 2 Legs and Calves (for leg training, Dorian does his first leg day heavy for 8-12 reps and then, on the next day, Dorian would go for lighter poundages for reps in the 15-20 range).

Leg extensions 3 warm up sets followed by 2 work sets.
Leg press 1 or 2 warm up sets followed by 2 work sets.
Hack or smith machine squats 1 warm up set followed by 2 work sets.

Leg curls 1 warm up set followed by 2 work sets.
Stiff leg deadlifts 1 warm up set followed by 2 work sets.

Standing calf raises 1 warm up set followed by 2 work sets.
Seated calf raises no warm up just 2 works sets to failure.

Day 4 Back and Shoulders

Close grip pull downs 2 warm up sets followed by 2 sets of 8-10 reps.
Weighted chins 1 warm up set followed 2 sets of 6-8 reps.
Bent over rows 1 warm up set followed by 2 sets of 8-10 reps.
Cable rows no warm up just 2 sets of 8-10 reps.
Hyperextensions no warm up just 2 or 3 sets of 12-15 reps.

Seated dumbbell press 1 warm up set followed by 2 sets of 8-10 reps.
Seated dumbbell lateral raises no warm up just 2 sets of 8-10 reps.
Bent over lateral raises no warm up just 2 sets of 8-12 reps.
Shrugs 1 warm up set followed by 2 work sets of 8-12 reps.


This routine was found in the book One More Rep by John Little and Robert Wolff from an interview with Dorian Yates.
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