Thread: Monstro Off Season workout 2022

The Dorian Yates Weekly Workout Routine

Monday: Shoulder, Triceps, and Abs

• Smith machine shoulder press: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Dumbbell lateral raise: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• One arm cable lateral raise: 1 set of 10-12 reps and one heavy set of 8-10 reps
• Dumbbell shrugs: 1 set of 10-12 reps and one heavy set of 8-10 reps
• Cable press down: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• EZ-Bar Triceps Extensions: 1 set of 10-12 reps and one heavy set of 8-10 reps
• Chair sit-ups: 20 reps
• Crunches: 20 reps
• Reverse Crunches: 20 reps

Tuesday: Back

• Dumbbell Pullover: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Hammer Pulldowns: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Reverse-Grip Hammer Pulldowns: 1 set of 10-12 reps and one heavy set of 8-10 reps
• One-Arm Dumbbell Row: 1 set of 10-12 reps and one heavy set of 8-10 reps
• Wide-Grip Cable Row: 1 set of 10-12 reps and one heavy set of 8-10 reps
• Barbell Deadlift: 1 set of 10-12 reps and one heavy set of 8-10 reps

Wednesday: Rest (you’ll need it)

Thursday: Chest, Biceps, and Abs Day

• Incline Barbell Bench Press: 2 sets of 10-12 reps and one high intensity heavy set of 8-10 reps
• Decline Bench Press: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Incline Dumbbell Flyes (45 degrees): 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Flat Dumbbell Flyes: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Machine Chest Press: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Cable Crossover: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Incline Dumbbell Biceps Curl: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Standing EZ Bar Biceps Curl: 2 sets of 10-12 reps and one heavy set of 8-10 reps
The focus on this routine are chest, biceps, and abs.

Friday: Rest

Saturday: Legs

• Leg extensions: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Leg Press: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Hack Squat: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Seated Hamstring Curl: 2 sets of 10-12 reps and one heavy set of 8-10 reps
• Stiff-Legged Deadlift: 1 set of 10-12 reps and one heavy set of 8-10 reps
• Calf Press: 1 set of 10-12 reps and one heavy set of 8-10 reps
• Seated Calf Raise: 1 set of 10-12 reps and one heavy set of 8-10 reps

Sunday: Rest

You might think that this workout routine looks easy, as he doesn’t seem to be doing that many different workouts. But you have to remember that he would push himself to failure through maximum intensity for every single exercise.
Oh, and Dorian Yates often did those routines twice a day.