Dorian Yates

Dorian Yates (Dorian Andrew Mientjez Yates) is born 19 April 1962 in Sutton Coldfield – England. He is considered one of the top athletes in the bodybuilding history with six consecutive Mr. Olympia titles (1992-1997). Dorian Yates aka The Shadow got his nickname for his unexpected appearances at major bodybuilding contests and winning even though he has been out of the public eye for some time.

Dorian Yates used a training style known as HIT (High Intensity Training) with which he achieved 15 professional wins. He retired after his last win in 1997. He retired mostly because of his injuries (torn biceps and triceps).

Here are Dorian Yates’s accomplishments during his professional bodybuilding career.

1985 - World Games, 7th (amateur)
1986 - British Championships, 1st Heavyweight
1988 - British Championships, 1st Heavyweight and overall
1990 - Night of Champions, 2nd
1991 - Night of Champions, 1st
1991 - Mr. Olympia, 2nd
1991 - English Grand Prix, 1st
1992 - Mr. Olympia, 1st
1992 - English Grand Prix, 1st
1993 - Mr. Olympia, 1st
1994 - Mr. Olympia, 1st
1994 - Spanish Grand Prix, 1st
1994 - German Grand Prix, 1st
1994 - English Grand Prix, 1st
1995 - Mr. Olympia, 1st
1996 - Mr. Olympia, 1st
1996 - Spanish Grand Prix, 1st
1996 - German Grand Prix, 1st
1996 - English Grand Prix, 1st
1997 - Mr. Olympia, 1st

Here is Dorian Yates workout routine.

Day 1 – Shoulders, Triceps & Abs
Day 2 – Back
Day 3 – Rest
Day 4 – Chest, Biceps & Abs
Day 5 – Rest
Day 6 – Legs
Day 7 – Rest

Dorian Yates workout: Shoulders

Smith machine presses

•    1 warm up set 15 reps
•    1 warm up set 12 reps
•    1 set 8-10 reps.

Side lateral raise

•    1 warm up set 12 reps
•    1 set 8-10 reps.

One-arm cable laterals

•    1 warm up set 20 reps
•    1 set 8-10 reps.

Dumbbell Shrugs

•    1 warm up set 12 reps
•    1 set 10-12 reps.

Dorian Yates workout: Triceps

Triceps pushdown

•    1 warm up set 15 reps
•    1 warm up set 12 reps
•    1 set 8-10 reps.

Lying EZ-bar skull crushers

•    1 warm up set 12 reps
•    1 set 8-10 reps.

Dorian Yates workout: Abs

•   Cable crunch

    2 sets of 25 rep>

•   Ab plate twist

   2 sets of 20 reps.

Dorian Yates workout: Back & Rear Delt

V-bar pulldown

•    1 warm up set 15 reps
•    1 warm up set 12 reps
•    1 set 8-10 reps.

Barbell rows

•    1 warm up set 12 reps
•    1 set 8-10 reps.

One-arm dumbbell row

•    1 set 8-10 reps.

Cable rows

•    1 set 8-10 reps.

Seated Bent-Over Rear Delt Raise

•    1 set 8-10 reps.

Dumbell rear lateral raises

•    1 set 8-10 reps.

Hyperextensions

•    1 set 10-12 reps.

Deadlifts

•    1 warm up set 8 reps
•    1 set 8 reps.

Dorian Yates workout: Chest

Incline barbell press

•    1 warm up set 12 reps
•    1 warm up set 8 reps
•    1 set 8 reps.

Dumbbell  bench presses

•    1 warm up set 10 reps
•    1 set 6-8 reps.

Incline dumbbell flyes

•    1 warm up set 10 reps
•    1 set 8 reps.

Cable crossovers

•    1 set 10-12 reps.

Dorian Yates workout: Biceps

Incline dumbbell curls

•    1 warm up set 10 reps
•    1 set 6-8 reps.

EZ-bar curls

•    1 warm up set 10 reps
•    1 set 6-8 reps.

Nautilus curls

•    1 warm up set 10 reps
•    1 set 6-8 reps.

Dorian Yates workout: Abs

•    Cable crunch    

2 sets of 25 reps

•    Ab plate twist   

2 sets of 20 reps.

Dorian Yates workout: Legs

Leg extensions

•    1 warm up set 15 reps
•    1 warm up set 12 reps
•    1 set 10-12 reps.

Leg presses

•    1 warm up set 12 reps
•    1 warm up set 12 reps
•    1 set 10-12 reps.

Hack squats

•    1 warm up set 12 reps
•    1 set 10-12 reps.

Lying leg curls

•    1 warm up set 10-12 reps
•    1 set 10-12 reps.

Stiff-legged deadlifts

•    1 set 8-10 reps.

Single-leg curls

•    1 set 8-10 reps.

Standing calf raises

•    1 warm up set 10-12 reps.
•    1 set 10-12 reps.

Seated calf raises

•    1 set 8-10 reps.

Here are some more interesting stats about Dorian Yates.

•    Height: 1.77 m (5 ft 10 in)
•    Off Season Weight: 132 kg (291 lb)
•    Competition Weight: 119 kg (262 lb)
•    Arm Size: 53 cm (21 in)
•    Leg Size: 77 cm (30 in)
•    Waist Size: 86 cm (34 in)
•    Calve Size: 56 cm (22 in)
•    Chest size: 145 cm (57 in)