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OLD SCHOOL SERIES:

1990s BODYBUILDING ROUTINE
Time for some blood and guts! Set aside
Main Goal: Build Muscle Equipment: Barbell, Bodyweight,
volume training and focus on quality above
quantity. This 4 day workout split is based upon Training Level: Intermediate Cables, Dumbbells, EZ Bar,
the training style of Dorian Yates. Program Duration: 12 Weeks Machines
Days Per Week: 4 Days Author: Steve Shaw
Link to Workout: https://www.muscleandstrength.com/
articles/old-school-series-1990s-bodybuilding-routine
Time Per Workout: 30-45 Mins

Monday: Back & Traps

Exercise Sets Reps
Deadlift 80% Rep Max (RM) Warm Up 1 8

Work Set 1 8

Lat Pull Down 70% RM Warm Up 1 15

85% RM Warm Up 1 15

Work Set 2 12

Machine Row 80% RM Warm Up 1 10

Work Set 2 10

Seated Cable Row 80% RM Warm Up 1 10

Work Set 2 10

Bent Over Dumbbell Fly 80% RM Warm Up 1 12

Work Set 2 12

Dumbbell Shrugs 80% RM Warm Up 1 10

Work Set 2 15

Tuesday: Chest & Triceps

Exercise Sets Reps
Incline Barbell Bench Press 70% RM Warm Up 1 10

85% RM Warm Up 1 10

Work Set 2 10

Machine Chest Press 80% RM Warm Up 1 10

Work Set 2 10

Pec Dec 80% RM Warm Up 1 12

Work Set 2 12

Incline Dumbbell Fly 80% RM Warm Up 1 10

Work Set 2 12

Cable Tricep Extension 80% RM Warm Up 1 15

Work Set 2 12

Skullcrusher & Press Combo 80% RM Warm Up 1 8

Work Set 2 10

Thursday: Legs
Exercise Sets Reps
Squats 70% RM Warm Up 1 8

85% RM Warm Up 1 8

Work Sets 2 10

Leg Press 70% RM Warm Up 1 10

85% RM Warm Up 1 10

Work Sets 2 15

Leg Extensions 80% RM Warm Up 1 10

Work Sets 2 12

Leg Curl 80% RM Warm Up 1 10

Work Sets 2 12

Stiff Leg Deadlift 80% RM Warm Up 1 8

Work Sets 2 10

Seated Calf Raises 80% RM 1 10

Work Sets 2 15

Friday: Shoulders & Biceps

Exercise Sets Reps
Seated Dumbbell Press 70% RM Warm Up 1 8

85% RM Warm Up 1 8

Work Sets 2 10

Seated Lateral Raise 80% RM Warm Up 1 10

Work Sets 2 12
Smith Machine Press 80% RM Warm Up 1 8

Work Set 2 10

Bent Over Reverse Fly 80% RM Warm Up 1 10

Work Sets 2 12

Standing Alternating Dumbbell Curls 80% RM Warm Up 1 10

Work Sets 2 10

Machine Bicep Curls 80% RM Warm Up 1 10

Work Sets 2 10

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