Dorian Yates 1987-1992 Workout Routine Spreadsheet

	A	B	C	D	E	F
1	Source: One More Rep: Lessons from the World's Biggest, Strongest, and Best Bodybuilders
2	Monday: Chest, Biceps, Triceps
3
4	Exercise Movement	Sets	Reps	Weight	Total Reps	Volume
5	Bench Press (warm up)	2	12			0
6	Bench Press (AMRAP)	2	6-8
7	Incline Press (warm up)	1	10
8	Incline Press (AMRAP)	2	6-8
9	Dumbbell Flys (warm up)	1	12
10	Dumbbell Flys (Triple DS)	2	6-8
11	Concentration Curls (warm up)	2	20
12	Concentration Curls (AMRAP)	2	6-8
13	Barbell Curls (AMRAP)	2	8-10
14	Hammer Curls (AMRAP)	2	10-12
15	Cable Extensions (warm up)	2	12
16	Cable Extensions (AMRAP)	2	10-12
17	Lying Tricep Extensions (warm up)	1	10
18	Lying Tricep Extensions (AMRAP)	2	8-10
19	One Arm Dumbbell Extensions	2	8-10
20
21	Tuesday: Legs, Calves (Heavy Day)
22
23	Exercise Movements	Sets	Reps	Weight	Total Reps	Volume
24	Leg Extensions (warm up)	3	8-12
25	Leg Extensions (AMRAP)	2	8-12
26	Leg Press (warm up)	1-2	8-12
27	Leg Press (AMRAP)	2	8-12
28	Hack Squats or Smith Machine Squats (warm up)	1	8-12
29	Hack Squats or Smith Machine Squats (AMRAP)	2	8-12
30	Leg Curls (warm up)	1	8-12
31	Leg Curls (AMRAP)	2	8-12
32	Stiff Leg Deadlifts (warm up)	1	8-12
33	Stiff Leg Deadlifts (AMRAP)	2	8-12
34	Standing Calf Raises (warm up)	1	8-12
35	Standing Calf Raises (AMRAP)	2	8-12
36
37	Thursday: Back, Shoulders
38
39	Exercise Movement	Sets	Reps	Weight	Total Reps	Volume
40	Close Grip Pull Downs (warm up)	2	8-10
41	Close Grip Pull Downs (AMRAP)	2	8-10
42	Weighted Chins (warm up)	1	6-8
43	Weighted Chins (AMRAP)	2	6-8
44	Bent Over Row (warm up)	1	8-10
45	Bent Over Row (AMRAP)	2	8-10
46	Hyperextensions (AMRAP)	2-3	12-15
47	Seated Dumbbell Press (warm up)	1	8-10
48	Seated Dumbbell Press (AMRAP)	2	8-10
49	Seated Dumbbell Lateral Raises (AMRAP)	2	8-10
50	Bent Over Lateral Raises (AMRAP)	2	8-12
51	Shrugs (warm up)	1	8-12
52	Shrugs (AMRAP)	2	8-12
53
54	Saturday: Chest, Biceps, Triceps
55
56	Exercise Movement	Sets	Reps	Weight	Total Reps	Volume
57	Bench Press (warm up)	2	12	100	24	2400
58	Bench Press (AMRAP)	2	6-8
59	Incline Press (warm up)	1	10
60	Incline Press (AMRAP)	2	6-8
61	Dumbbell Flys (warm up)	1	12
62	Dumbbell Flys (Triple DS)	2	6-8
63	Concentration Curls (warm up)	2	20
64	Concentration Curls (AMRAP)	2	6-8
65	Barbell Curls (AMRAP)	2	8-10
66	Hammer Curls (AMRAP)	2	10-12
67	Cable Extensions (warm up)	2	12
68	Cable Extensions (AMRAP)	2	10-12
69	Lying Tricep Extensions (warm up)	1	10
70	Lying Tricep Extensions (AMRAP)	2	8-10
71	One Arm Dumbbell Extensions	2	8-10
72
73	Sunday: Legs, Calves (Light Day)
74
75	Exercise Movement	Sets	Reps	Weight	Total Reps	Volume
76	Leg Extensions (warm up)	3	15-20
77	Leg Extensions (AMRAP)	2	15-20
78	Leg Press (warm up)	1-2	15-20
79	Leg Press (AMRAP)	2	15-20
80	Hack Squats or Smith Machine Squats (warm up)	1	15-20
81	Hack Squats or Smith Machine Squats (AMRAP)	2	15-20
82	Leg Curls (warm up)	1	15-20
83	Leg Curls (AMRAP)	2	15-20
84	Stiff Leg Deadlifts (warm up)	1	15-20
85	Stiff Leg Deadlifts (AMRAP)	2	15-20
86	Standing Calf Raises (warm up)	1	15-20
87	Standing Calf Raises (AMRAP)	2	15-20
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