Legendary Backs: Dorian Yates

The Shadow's high intensity back workout.

Dorian "The Shadow" Yates' lats hung low and stretched wide as if to form a perfect (huge) square, and their inner, lower drape framed a prominent lumbar Christmas tree, but the quality that most distinguished his back was its unparalleled thickness.

He sported football-sized slabs of inner traps, spinal erectors that resembled Doric columns and lats so dense their depth was a winning advantage even in front shots. All were visual manifestations of Yates’ high-intensity workouts.  

Now you can try Dorian's legendary back workout for yourself.  The exercises, sets, and reps are here, but you've got to bring the HARDCORE...

 DORIAN YATES' BACK WORKOUT 


The Classic Physique V-Taper: Find out how to achieve this sought-after look>>

  • Hammer Strength Pulldowns | SETS: 1 | REPS: 8-10
    • or Nautilus Pullovers SETS: 1 REPS: 8-10
  • Underhand Barbell Rows SETS: 1 REPS: 8-10
  • Hammer Strength One-Arm Rows SETS: 1 REPS: 8-10
  • Seated Cable Rows SETS: 1 REPS: 8-10
  • Back Extensions SETS: 1 REPS: 10-12
  • Deadlifts SETS: 1 REPS: 8

Notes: These working sets were usually preceded by one or two warm-up sets. Yates trained rear delts between seated cable rows for his upper back and back extensions for his lower back.

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