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Hidetada Yamagishi’s Workout Routine

Hidetada Yamagishi is an IFBB professional bodybuilder out of Japan. He is the highest placing Japanese bodybuilder, placing top-10 in the Mr. Olympia contest. Here is his workout routine with the exercises, sets, and rep schemes for each exercise.

Quick Stats:

Age: 41
Height: 5’6″
Contest Weight: 212 lbs
Off-season Weight: 240 lbs

Monday: Back

Pull up 4 sets of 10
Lat pull down 4 sets of 10
Dumbbell row 4 sets of 10
Bent over row 4 sets of 10
Dead lift 4 sets of 10
Tbar row 4 sets of 10
Cable row 4 sets of 10
Hyper extension 4 sets of 10

hidetada

Tuesday: Chest/Calves

Incline bench press 4 sets of 10
Flat dumbbell press 4 sets of 10
Incline dumbbell fly 4 sets of 10
Hummer machine press 4 sets of 10
Cable cross over 4 sets of 10
Dumbbell pull over 4 sets of 10
Standing calf raise 4 sets of 15
Seated calf raise 4 sets of 15

Wednesday: Delts

Side lateral raise 4 sets of 10
Barbell front press 4 sets of 10
Front raise 4 sets of 10
Upright row 4 sets of 10
Rear raise 4 sets of 10
Rear delt machine 4 sets of 10

Thursday: Arms

Press down 4 sets of 10
Close grip bench press 4 sets of 10
Dips 4 sets of 10
Skull crusher 4 sets of 10
Barbell curl 4 sets of 10
Preacher curl 4 sets of 10
Dumbbell curl 4 sets of 10
Reverse curl 4 sets of 10

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Friday: Legs

Leg extension 4 sets of 15
Squat 4 sets of 15
Leg press 4 sets of 15
Hack squat 4 sets of 15
Leg curl 4 sets of 15
Seated leg curl 4 sets of 15
Dead lift 4 sets of 15
Standing leg curl 4 sets of 15

 

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