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The Age of Intensity Workout

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

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  • 4 days

  • 40

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The Age of Intensity Workout
The Age of Intensity Workout

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.

Routine

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Day 1: Delts

Exercise
Equipment
Sets
Reps
Rest
Equipment
Adjustable Cable Machine, D-Handle Attachment
Sets
1
Reps
8-10
Rest
--
Shoulders and triceps were trained together in Yates' first workout of the week.

Day 1: Traps

Exercise
Equipment
Sets
Reps
Rest
Exercise 4 of 40

Dumbbell Shrug

Equipment
Dumbbells
Sets
2
Reps
12, 8-10
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
Equipment
Sets
Reps
Rest
Exercise 5 of 40

Cable Pressdown

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
3
Reps
12, 10, 6-8
Rest
--
1st two sets are warmup sets performed at 50-70% capacity.
Exercise 7 of 40

One-Arm Machine Extension

Equipment
Sets
1
Reps
6-8
Rest
--

Day 1: Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 8 of 40

Roman Chair Situp

Equipment
Sets
1
Reps
20
Rest
--

Day 2: Back

Exercise
Equipment
Sets
Reps
Rest
Exercise 11 of 40

Hammer Pulldown

Equipment
Sets
1
Reps
12
Rest
--
Exercise 12 of 40

Reverse Grip Hammer Pulldown

Equipment
Sets
2
Reps
10, 6-8
Rest
--
1st set warmup set performed at 50-70% capacity.
Exercise 13 of 40

Machine Pullover

Equipment
Sets
3
Reps
12, 10, 6-8
Rest
--
How to
1st two sets warmup performed at 50-70% capacity.
Exercise 15 of 40

One-Arm Hammer Row

Equipment
Sets
1
Reps
10
Rest
--
Exercise 16 of 40

Seated Cable Row

Equipment
Adjustable Cable Machine, V-Handle Attachment
Sets
1
Reps
6-8
Rest
--
Overhend grip

Day 3: Chest

Exercise
Equipment
Sets
Reps
Rest

Day 3: Biceps

Exercise
Equipment
Sets
Reps
Rest

Day 3: Abs

Exercise
Equipment
Sets
Reps
Rest
Exercise 28 of 40

Roman Chair Situp

Equipment
Sets
1
Reps
20
Rest
--

Day 4: Legs

Exercise
Equipment
Sets
Reps
Rest
Exercise 32 of 40

Leg Press

Equipment
Sets
3
Reps
--
Rest
--
1st 2 sets warmup performed at 50-70% capacity.
Exercise 34 of 40

Lying Leg Curl

Equipment
Sets
2
Reps
8-10
Rest
--
1st set warmup performed at 50-70% capacity.
Exercise 35 of 40

Stiff-legged Deadlift

Equipment
Barbell
Sets
1
Reps
8-10
Rest
--
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