Yates' 1993 Mr. Olympia Routine My Training Split
This year I trained each bodypart only once a week on a four-day split. split. Each wokrout lasts 40-60 minutes maximum. maximum. Of actual weight training, training, I was doing perhaps 3 hours a week compared to some guys who would do that in a day! Schedule:
Day 1: Shoulders, Triceps,Abs Day 2: Back, Rear Delts Day 3: Off Day 4: Chest, Biceps Day 5: Off Day 6: Legs Day 7: Off Day 8: Off (optional depending on recovery ability) The Routine Day One: Shoulders& Triceps
EXERCISES
SETS
Dumbbell Press
2 warmups, 1 to failure 6-8
160's
or Smith Ma Machine Pr Press Behind Ne Neck
2 wa warmups, 1 to fa failure 6-8
320
Seated or Standing Lateral Raise
1 triple drop
5,5,5 75,50,40's
Cable Lateral Raise (one Arm)
1 to failure
6-8
Nautilus Tricep Extensions
2 warmups,1 to failure 6-8
200
Cable Pressdowns
1 to failure
200
Crunches superset with Reverse Crunches 3 cy cycles
Day Two: Back, Rear Delts
REPS WEIGHT (lbs)
6-8
75
12-15 bodyweight
EXERCISES
SETS
REPS WEIGHT(lbs)
Nautilus Plateloader Pullover
2 warmups, 1 to failure 5-8
560
or Reverse Grip Pulldown
2 warmups,1 to failure 5-8
450
Chins (regular grip)
1
The Yates Row
1 warmup, 1 to failure 5-8
450
Hammer Row
1
5-8
495
or Base Pulley Row
1
5-8
350
Bent-over Laterals or Rear Delt Machine 1
5-8
100's
Barbell Shrugs
1
5-8
600
Hyperextensions
1
10-12 30
Deadlifts
1
5-8
10-12 bodyweight
405
Day Four: Chest, Biceps
EXERCISES
SETS
REPS WEIGHT(lbs)
Smith Machine Decline Bench Press
3 warmups,1 to failure 6-8
495
Incline Press
1 to failure
435
Dumbbell Flyes
1 warmup, 1 triple drop 6,6,6 65's to 20's
6-8
Dumbbell Incline or Concentration Curl 1
6-8
75-80
Barbell Curl
1
6-8
150
Hammer Curl
1
6-8
65-70
Day Six: Legs
EXERCISES
SETS
REPS WEIGHT(lbs)
Leg Extensions
2 warmups, 1 to failure 8-10
300
Leg Press
2 warmups,1 to failure 8-10
1500
or Smith Machine Squats 1 to failure
8-10
600
Hack Squat
1 to failure
8-10
400
Leg Curls
1
8-10
stack
Seated Leg Curls
1
8-10
stack
Standing Leg Curls
1
8-10
130
Stiff Leg Deadlifts
1
8-10
350
Standing Calf Raises
1
12-15 1500
Seated Calf Raises
1
12-15 270
Yates' 1995 Mr. Olympia Routine The training split and routine below represents my sched ule for the last 6 weeks of my 1995 precontest program. I trained to failure and kept up a 2 on/1 off schedule that equated to a 6 day training cycle. Prior to the last 6 weeks, I used forced reps od most main sets and occasionally employed negatives. To accomodate that greater intensity, I would rest on Day 5, do legs on Day 6 and rest again on Day 7 before restarting cycle. Warmup sets are denoted by a single asterisk (*). Schedule:
Day 1: Delts,traps,triceps and abs Day 2: BAck and rear delts Day 3: Off Day 4: Chest, biceps and abs Day 5: Quads, hamstrings and calves Day 6: Off Day 7: Repeat Day 1 WORKOUT ONE: DELTS, TRAPS, TRICEPS AND ABS
EXERCISES
SETS
REPS POUNDAGE
Dumbbell Press
2 warmups,1 to failure 8-10
150's
Seated Laterals
1 warmup,1 to failure 8-10
65's
One Arm Cable Laterals
1 to failure
70
Dumbbell Shrugs
1 warmup,1 to failure 10-12 185's
Triceps Pushdowns
1 warmup, 1 to failure 8-10
8-10
180
Lying EZ-curl Tricep Extensions 1 warmup, 1 to failure 8-10 140 One Arm Nautilus Extensions
1 to failure
8-10
stack
Roman Chair Sit-ups
1
20
bodyweight
Crunches
2
20
bodyweight
Reverse Crunches
2
20
bodyweight
WORKOUT TWO: BACK AND REAR DELTS
EXERCISES
SETS
REPS POUNDAGE
Hammer Pulldowns(reverse grip) 2 warmups,1 to failure 8-10 285 or Nautilus Pullovers
2 warmups,1 to failure 8-10
440
Barbell Rows
1 warmup, 1 to failure 8-10
375
One Arm Hammer Rows
1 to failure
8-10
245
Cable Rows (overhand grip)
1 to failure
8-10
stack
Rear Delt Machine
1 to failure
8-10
110
Bent-over Dummbell Raises
1 to failure
8-10
95's
Hyperextensions
1 to failure
10-12 40
Deadlifts
1 warmup,1 to failure 8
405
WORKOUT THREE: CHEST, BICEPS AND ABS
EXERCISES
SETS
REPS POOUNDAGE
Incline Bench Press
3 warmups,1 to failure 8
425
Hammer Seated Bench Press 1warmup, 1 to failure 6-8
350
Incline D-b Flyes
1warmup,1 to failure
8
110's
Cable Crossovers
1 to failure
10-12 2 x 90
Incline D-b Curls
1 warmup,1 to failure 6-8
70's
EZ Curl Barbell Curls
1 warmup, 1 to failure 6-8
140
Nautilus Curls
1 to failure
120
6-8
Abs same as workout one WORKOUT FOUR: LEGS
EXERCISES
SETS
REPS POUNDAGE
Leg Extensions
2 warmups, 1 to failure 10-12 270
Leg Press
2 warmups, 1 to failure 10-12 1265
Hack Squats
1 warmup, 1 to failure 8-10
660
Lying Leg Curls
1 warmup,1 to failure
8-10
180
Stiff Leg Deadlifts
1 to failure
10
350
Single Leg Curls
1 to failure
8-10
50
Standing Calf Raises 1 warmup,1 to failure
10-12 1300
Seated Caalf Raises 1 to failure
10-12 250
