Workout Routines

The Age of Intensity Workout

Bodybuilding champion Dorian Yates' heavy-duty routine will get you jacked.

by
The Age of Intensity Workout
Duration 4 days
Exercises 40
Equipment Yes

Dorian Yates dominated bodybuilding in the 1990s. This was the intense workout responsible for his rise to stardom. 

Be sure to take rest days as indicated below.

Training Split

Day 1 - Delts, Traps, Triceps, Abs

Day 2 - Back

Rest

Day 3 - Chest, Biceps, Abs

Rest

Day 4 - Legs

Rest

Learn more about the legendary Dorian Yates and his secret to success.

Day 1: Delts

Exercise 1

Seated Dumbbell Shoulder Press You'll need: Bench, Dumbbells How to
Seated Dumbbell Shoulder Press thumbnail
3 sets
12, 10, 8-10 reps
-- rest
1st two sets are warmup performed at 50-70% capacity.

Exercise 2

Dumbbell Lateral Raise You'll need: Dumbbells How to
Dumbbell Lateral Raise thumbnail
2 sets
10, 6-8 reps
-- rest
1st set warmup set performed at 50-70% capacity.

Exercise 3

One-Arm Cable Lateral Raise You'll need: Adjustable Cable Machine, D-Handle Attachment How to
One-Arm Cable Lateral Raise thumbnail
1 sets
8-10 reps
-- rest
Shoulders and triceps were trained together in Yates' first workout of the week.

Day 1: Traps

Exercise 1

Dumbbell Shrug You'll need: Dumbbells How to
Dumbbell Shrug thumbnail
2 sets
12, 8-10 reps
-- rest
1st set warmup set performed at 50-70% capacity. Shrug: Yates may have eschewed volume but he didn’t hesitate to use heavy weights. Sets of bar-bending shrugs were the norm in his back workouts. Machine Shrug: Machines are perfect for Yates' brand of all

Day 1: Triceps

Exercise 1

Cable Pressdown You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Cable Pressdown thumbnail
3 sets
12, 10, 6-8 reps
-- rest
1st two sets are warmup sets performed at 50-70% capacity.

Exercise 2

Lying EZ-Bar Triceps Extension You'll need: Bench, EZ-Bar How to
Lying EZ-Bar Triceps Extension thumbnail
2 sets
10, 6-8 reps
-- rest
1st set warmup set performed at 50-70% capacity.

Exercise 3

One-Arm Machine Extension
exercise image placeholder
1 sets
6-8 reps
-- rest

Day 1: Abs

Exercise 1

Roman Chair Situp
ab exercise: roman chair situp thumbnail
1 sets
20 reps
-- rest

Exercise 2

Crunch You'll need: No Equipment How to
Crunch thumbnail
1 sets
20 reps
-- rest

Exercise 3

Reverse Crunch You'll need: No Equipment How to
Reverse Crunch thumbnail
1 sets
10 reps
-- rest

Day 2: Back

Exercise 1

Hammer Pulldown
exercise image placeholder
1 sets
12 reps
-- rest

Exercise 2

Reverse Grip Hammer Pulldown
exercise image placeholder
2 sets
10, 6-8 reps
-- rest
1st set warmup set performed at 50-70% capacity.

Exercise 3

Machine Pullover
exercise image placeholder
3 sets
12, 10, 6-8 reps
-- rest
1st two sets warmup performed at 50-70% capacity.

Exercise 4

Barbell Upright Row You'll need: Barbell How to
Barbell Upright Row thumbnail
2 sets
10, 6-8 reps
-- rest
1st set warmup performed at 50-70% capacity.

Exercise 5

One-Arm Hammer Row
exercise image placeholder
1 sets
10 reps
-- rest

Exercise 6

Seated Cable Row You'll need: Adjustable Cable Machine, V-Handle Attachment How to
Seated Cable Row thumbnail
1 sets
6-8 reps
-- rest
Overhend grip

Exercise 7

Rear-Delt Hammer Strength Flye
exercise image placeholder
1 sets
6-8 reps
-- rest

Exercise 8

Bent-Over Lateral Raise You'll need: Dumbbells How to
Bent-Over Lateral Raise thumbnail
1 sets
6-8 reps
-- rest

Exercise 9

Static Back Extension You'll need: Roman Chair How to
Static Back Extension thumbnail
1 sets
6-8 reps
-- rest

Exercise 10

Barbell Deadlift You'll need: Barbell How to
Barbell Deadlift thumbnail
2 sets
8, 6-8 reps
-- rest
1st set warmup performed at 50-70% capacity.

Day 3: Chest

Exercise 1

Incline Barbell Bench Press You'll need: Barbell, Bench How to
Incline Barbell Bench Press thumbnail
4 sets
12, 10, 6-8, 6 reps
-- rest
1st 3 sets warmup performed at 50-70% capacity.

Exercise 2

Machine Seated Chest Press
exercise image placeholder
2 sets
10, 6-8 reps
-- rest

Exercise 3

Incline Dumbbell Flye You'll need: Bench, Dumbbells How to
Incline Dumbbell Flye thumbnail
2 sets
10, 6-8 reps
-- rest
1st set warmup performed at 50-70% capacity.

Exercise 4

Cable Crossover You'll need: Adjustable Cable Machine, D-Handle Attachment How to
Cable Crossover thumbnail
1 sets
8-10 reps
-- rest

Day 3: Biceps

Exercise 1

Incline Dumbbell Biceps Curl You'll need: Bench, Dumbbells How to
Incline Dumbbell Biceps Curl thumbnail
2 sets
10, 6-8 reps
-- rest
1st set warmup performed at 50-70% capacity.

Exercise 2

Standing EZ-Bar Biceps Curl You'll need: EZ-Bar How to
Standing EZ-Bar Biceps Curl thumbnail
2 sets
10, 6-8 reps
-- rest
1st set warmup performed at 50-70% capacity.

Exercise 3

Machine Preacher Curl
exercise image placeholder
1 sets
6-8 reps
-- rest

Day 3: Abs

Exercise 1

Roman Chair Situp
ab exercise: roman chair situp thumbnail
1 sets
20 reps
-- rest

Exercise 2

Crunch You'll need: No Equipment How to
Crunch thumbnail
2 sets
20 reps
-- rest

Exercise 3

Reverse Crunch You'll need: No Equipment How to
Reverse Crunch thumbnail
2 sets
10 reps
-- rest

Day 4: Legs

Exercise 1

Leg Extension
Leg Extension thumbnail
3 sets
15, 12, 10-12 reps
-- rest
1st 2 sets warmup performed at 50-70% capacity.

Exercise 2

Leg Press How to
Leg Press thumbnail
3 sets
-- reps
-- rest
1st 2 sets warmup performed at 50-70% capacity.

Exercise 3

Barbell Hack Squat You'll need: Barbell How to
Barbell Hack Squat thumbnail
2 sets
12, 8-10 reps
-- rest
1st set warmup performed at 50-70% capacity.

Exercise 4

Lying Leg Curl How to
Lying Hamstring Curl thumbnail
2 sets
8-10 reps
-- rest
1st set warmup performed at 50-70% capacity.

Exercise 5

Stiff-legged Deadlift You'll need: Barbell How to
Stiff-legged Deadlift thumbnail
1 sets
8-10 reps
-- rest

Exercise 6

Single-Leg Curl
exercise image placeholder
1 sets
8-10 reps
-- rest

Exercise 7

Standing Calf Raise You'll need: Box How to
Standing Calf Raise thumbnail
2 sets
10-12 reps
-- rest
1st set warmup performed at 50-70% capacity.

Exercise 8

Seated Calf Raise You'll need: Bench How to
Seated Calf Raise thumbnail
1 sets
10-12 reps
-- rest
Comments