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

SETS

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

Nautilus Tricep Extensions

2 warmups,1 to failure 6-8

200

Cable Pressdowns

1 to failure

200

Crunches superset with Reverse Crunches 3 cycles

REPS WEIGHT (lbs)

6-8

75

12-15 bodyweight

Day Two: Back, Rear Delts

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)

The Yates Row

1 warmup, 1 to failure 5-8

450

Hammer Row

5-8

495

or Base Pulley Row

5-8

350

Bent-over Laterals or Rear Delt Machine 1

5-8

100's

Barbell Shrugs

5-8

600

Hyperextensions

10-12 30

Deadlifts

5-8

10-12 bodyweight

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

435

Dumbbell Flyes

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

6-8

Dumbbell Incline or Concentration Curl 1

6-8

75-80

Barbell Curl

6-8

150

Hammer Curl

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

8-10 stack

Seated Leg Curls

8-10 stack

Standing Leg Curls

8-10 130

Stiff Leg Deadlifts

8-10 350

Standing Calf Raises

12-15 1500

Seated Calf Raises

12-15 270

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

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

Dumbbell Shrugs

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

Triceps Pushdowns

1 warmup, 1 to failure 8-10 180

8-10 70

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

20

bodyweight

Crunches

20

bodyweight

Reverse Crunches

20

bodyweight

WORKOUT TWO: BACK AND REAR DELTS

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

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

120

6-8

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

Single Leg Curls

1 to failure

8-10 50

350

Standing Calf Raises 1 warmup,1 to failure

10-12 1300

Seated Caalf Raises 1 to failure

10-12 250