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BACK |
ADVANCED
ROUTINE: DORIAN YATES
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SIX-TIME MR. OLYMPIA DORIAN
Yates was nicknamed The Shadow.
Could it be because his billowing lats cast darkness for miles
whenever the mighty Brit walked onto a bodybuilding stage? This is
the back workout Yates used in preparation for his final Olympia win
in 1997.
>> “I train my back
separately — never with other bodyparts,” Yates says. “When you work
out with really heavy weights and out-of-this-world intensity,
doubling up bodyparts is impossible.”
>> “If you can’t pause with a
weight in the fully-contracted position, you’re going too heavy,”
Dorian says. “Don’t let momentum be the force that moves your
weights; be a master of form.”
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#6 |
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EXERCISE |
SETS
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REPS
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Machine Pullover
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1*
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6-8
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Reverse-Grip Pulldown
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1** |
6-8 |
| Bent-Over Barbell Row |
1** |
6-8 |
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One-Arm
Machine Row |
1 |
6-8 |
| Seated Cable Row |
1
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6-8
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Weighted Back Extension***
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1** |
8-12 |
| Deadlift |
1** |
6-8 |
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REVERSE-GRIP
MACHINE PULLDOWN
START: Dorian uses a Hammer-Strength machine for
this move. Set yourself firmly in the machine, set the pads
onto your knees and take a reverse grip on the handles.
MOVE: Pull the
handles down toward your chest, using a moderate rate of
speed to minimise cheating, ensuring that your lats bear the
brunt at every point during the movement. Contract your lats
at the bottom, and control the weight during its ascent to
the top position. Don’t let the weight touch down between
reps, to keep the tension on throughout the exercise.
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Source:
One of the
magazines of
MUSCLE &
FITNESS
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