Yates' 1993 Mr.

Olympia Routine
My Training Split This year I trained each bodypart only once a week on a four-day split. Each wokrout lasts 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 Dumbbell Press or Smith Machine Press Behind Neck Seated or Standing Lateral Raise Cable Lateral Raise (one Arm) Nautilus Tricep Extensions Cable Pressdowns SETS REPS WEIGHT (lbs) 160's 320 75 200 200

2 warmups, 1 to failure 6-8 2 warmups, 1 to failure 6-8 1 triple drop 1 to failure 1 to failure 6-8 6-8

5,5,5 75,50,40's

2 warmups,1 to failure 6-8

Crunches superset with Reverse Crunches 3 cycles

12-15 bodyweight

Day Two: Back, Rear Delts

EXERCISES Nautilus Plateloader Pullover or Reverse Grip Pulldown Chins (regular grip) The Yates Row Hammer Row or Base Pulley Row Barbell Shrugs Hyperextensions Deadlifts Day Four: Chest, Biceps EXERCISES Smith Machine Decline Bench Press Incline Press Dumbbell Flyes Barbell Curl Hammer Curl Day Six: Legs EXERCISES Leg Extensions Leg Press Hack Squat Leg Curls Seated Leg Curls Standing Leg Curls Stiff Leg Deadlifts Standing Calf Raises Seated Calf Raises SETS

SETS

REPS WEIGHT(lbs) 560 450 450 495 350 100's 600 405

2 warmups, 1 to failure 5-8 2 warmups,1 to failure 5-8 1 1 1 1 1 1 1 warmup, 1 to failure 5-8 5-8 5-8 5-8 5-8 5-8

10-12 bodyweight

Bent-over Laterals or Rear Delt Machine 1

10-12 30

SETS 1 to failure

REPS WEIGHT(lbs) 495 435 75-80 150 65-70 6-8 6-8 6-8 6-8

3 warmups,1 to failure 6-8

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

Dumbbell Incline or Concentration Curl 1

REPS WEIGHT(lbs)

2 warmups, 1 to failure 8-10 300 2 warmups,1 to failure 8-10 1500 8-10 600 8-10 400 8-10 stack 8-10 stack 8-10 130 8-10 350 12-15 1500 12-15 270 1 to failure 1 1 1 1 1 1

or Smith Machine Squats 1 to failure

Yates' 1995 Mr. Olympia Routine

The training split and routine below represents my schedule 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 Dumbbell Press Seated Laterals One Arm Cable Laterals Dumbbell Shrugs Triceps Pushdowns One Arm Nautilus Extensions Roman Chair Sit-ups Crunches Reverse Crunches SETS REPS POUNDAGE

2 warmups,1 to failure 8-10 150's 1 warmup,1 to failure 8-10 65's 1 to failure 8-10 70 1 warmup,1 to failure 10-12 185's 1 warmup, 1 to failure 8-10 180 1 to failure 1 2 2 8-10 stack 20 20 20 bodyweight bodyweight bodyweight

Lying EZ-curl Tricep Extensions 1 warmup, 1 to failure 8-10 140

WORKOUT TWO: BACK AND REAR DELTS

EXERCISES or Nautilus Pullovers Barbell Rows One Arm Hammer Rows Cable Rows (overhand grip) Rear Delt Machine Bent-over Dummbell Raises Hyperextensions Deadlifts

SETS

REPS POUNDAGE

Hammer Pulldowns(reverse grip) 2 warmups,1 to failure 8-10 285 2 warmups,1 to failure 8-10 440 1 warmup, 1 to failure 8-10 375 1 to failure 1 to failure 1 to failure 1 to failure 1 to failure 8-10 245 8-10 stack 8-10 110 8-10 95's 10-12 40 405

1 warmup,1 to failure 8

WORKOUT THREE: CHEST, BICEPS AND ABS EXERCISES Incline Bench Press Incline D-b Flyes Cable Crossovers Incline D-b Curls EZ Curl Barbell Curls Nautilus Curls Abs same as workout one WORKOUT FOUR: LEGS EXERCISES Leg Extensions Leg Press Hack Squats Lying Leg Curls Stiff Leg Deadlifts Single Leg Curls SETS REPS POUNDAGE SETS REPS POOUNDAGE 425 350 110's 70's 140 120

3 warmups,1 to failure 8 1warmup,1 to failure 1 to failure 8

Hammer Seated Bench Press 1warmup, 1 to failure 6-8

10-12 2 x 90

1 warmup,1 to failure 6-8 1 warmup, 1 to failure 6-8 1 to failure 6-8

2 warmups, 1 to failure 10-12 270 2 warmups, 1 to failure 10-12 1265 1 warmup, 1 to failure 8-10 660 1 warmup,1 to failure 1 to failure 1 to failure 8-10 180 10 350 8-10 50 10-12 1300 10-12 250

Standing Calf Raises 1 warmup,1 to failure Seated Caalf Raises 1 to failure