Dorian Yates listed his top exercises at each body part to build an incredible physique!
Bodybuilding legend Dorian Yates knows how to build an elite physique. He was able to maintain a championship physique for many years during his peak and remains shredded at 62 years old. During a recent interview, Yates shared 10 exercises needed to build a strong physique.
From 1992-1997, Yates did not lose a competition and racked up six-consecutive Olympia titles. Following his final victory on the biggest stage, Yates retired from bodybuilding after suffering different injuries. In retirement, Yates has maintained a shredded physique while sharing his wisdom in the gym.
READ MORE: Dorian Yates Says “Volume Is Nothing” In The Gym
Yates is an advocate of quality in the gym rather than high volume. This is one way he believes muscle will be built. If you add in these 10 exercises, it will help further.
Dorian Yates Top 10 Exercises
Dorian Yates joined The Charlie Johnson Show to discuss many topics around fitness, including his Top 10 exercises:
- Leg Extensions
- Leg Press Machine
- Nautilus Pullover Machine
- Lat Pulldowns
- Bench Press
- Flyes
- Dumbbell Lateral Raise
- Standing Calf Raise
- Concentration Curl
- Cable Tricep Pushdown
Dorian Yates ripped through leg movements before going into shoulders. He added lateral raises to the list and opted for dumbbells rather than cables.
“Dumbbells. More natural plain of movement.”
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Yates left some options open for interpretation. This includes bench press, opting for either a barbell or a machine. He also said squats can be substituted for leg press machine.
“For the average person, if they did those 10 exercises twice a week, and each exercise the last set was to failure, that would be a brilliant routine.”
Dorian Yates ended this topic by discussing how to perform your sets. This includes one or two warmup sets before performing sets to failure.
“If you had 45 minutes, twice a week and you did cardio as a warmup. You do one, maximum two, sets of warmups and one set to failure. So two or three sets on each exercise, you’d cover your whole body, you wouldn’t over train and it would be a stimulus to grow muscle.”
Dorian Yates Shares His Favorite Bodybuilder
Dorian Yates has kept up with the current world of bodybuilding. This means he has been able to develop his own favorites and look at the competitors who have the best physiques in the world. Overall, he targeted Chris Bumstead.
“I’d go for Chris Bumstead, as not impressive in the way that probably myself and Ronnie, Jay and so on. Because we’re very big and ripped but he comes in good shape. He has very good proportions, no real weak body parts. Nice physique.”
Yates continued to discuss a competitor in Men’s Open who he favors.
“The guy that’s in the Open, Hadi comes in good shape from the front, not from the back, but from the front he’s in good shape. He’s very small, he’s a short guy, blocky.”
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