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Yates' 1993 Mr. Olympia Routine

My Training Split

This year I trained each bodypart only once a week on a four-day split. Each wokroutlasts 40-60 minutes maximum. Of actual weight 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 REPS WEIGHT (lbs)

Dumbbell Press 2 warmups, 1 to failure 6-8 160's

or Smith Machine Press Behind Neck 2 warmups, 1 to 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 75

Nautilus Tricep Extensions 2 warmups,1 to failure 6-8 200Cable Pressdowns 1 to failure 6-8 200

Crunches superset with Reverse Crunches 3 cycles 12-15 bodyweight

Day Two: Back, Rear Delts

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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 10-12 bodyweight

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 5-8 405

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 6-8 435

Dumbbell Flyes 1 warmup, 1 triple drop 6,6,6 65's to 20's

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

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Yates' 1995 Mr. Olympia Routine

The training split and routine below represents my schedule for the last 6 weeks of my1995 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 mostmain sets and occasionally employed negatives. To accomodate that greater intensity, Iwould 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 8-10 70

Dumbbell Shrugs 1 warmup,1 to failure 10-12 185's

Triceps Pushdowns 1 warmup, 1 to failure 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

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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 6-8 120

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