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Chet Yorton experimented for a while with diferent weight lifting routines until he settle with the one he used for the rest of his career. He used a push-pull routine. Mondays he trained chest, shoulders and triceps. Tuesdays he trained back, biceps and legs. Then next day he would take it off and then repeat the routine. All exercises are 4 exercises per body part for 5 sets and 8-10 reps except chest. For chest he would use 300lbs for 100 reps total. So he would do sets until he reached 100 reps and then do 1 rep with 405.  Full workout below:

Mondays- Chest, Shoulders and Triceps: 

Bench Press                       as many sets as necessary until you reach 100 reps total, then 1 rep max

 

Lateral Raise                                5 Sets                8-10 Reps

Bent-over Lateral Raise             5 Sets                8-10 Reps

Barbell Overhead Press             5 Sets                8-10 Reps

Barbell Front Raise                      5 Sets                8-10 Reps

 

Cable triceps press downs        5 Sets                8-10 Reps

Reverse Grip Dips                         5 Sets                8-10 Reps

One-Arm French Press                5 Sets                8-10 Reps

Triceps Kickbacks                        5 Sets                8-10 Reps

 

Tuesdays- Back, Biceps and Legs:

Behind the neck pull-downs          5 Sets                8-10 Reps

Wide-Grip Rows                                5 Sets                8-10 Reps

Reverse-Grip Rows to waist          5 Sets                8-10 Reps

one-arm dumbbell rows                  5 Sets                8-10 Reps

 

Barbell Curls                                        5 Sets                8-10 Reps

Concentration Curls                           5 Sets                8-10 Reps

Seated Alternating Dumbbell Curls 5 Sets                8-10 Reps

Standing Dumbbel Curls                   5 Sets                8-10 Reps

 

Squats                                                     5 Sets               8-10 Reps

Hack-Slide Machine                             5 Sets               8-10 Reps

Leg Curls                                                 5 Sets              8-10 Reps

Leg Extensions                                      5 Sets              8-10 Reps

 

Machine Standing calf raises Toes pointed straight      5 Sets               40 Reps

Machine Standing calf raises Toes pointed out               5 Sets               40 Reps

Machine Standing calf raises Toes pointed in                  5 Sets              40 Reps

 

After Each Workout session:

Incline Crunches                           500 reps

Leg Raises                                      500 reps

Chet Yorton 1978

Chet Yorton Beats Arnold Schwarzenegger

Chet flexing at contest

For those who aren't familiar with Chet Yorton here is some background information from wikipedia:

"He defeated Arnold Schwarzenegger at the 1966[1] NABBA Mr. Universe (amateur) held in London. He is one of three men in the world to have beaten Arnold Schwarzenegger in competition, although Yorton is the only bodybuilder in history to defeat Arnold Schwarzenegger outside of an IFBB regulated competition.

Chet Yorton was involved in an auto accident just out of high school that cut his left eye through the eyeball, cut his left forearm from his elbow to his wrist, dislocated his hips, and shattered the bones in his thighs. His leg injuries were so bad that doctors at the hospital debated about amputating his right leg, only he wouldn't consent.

He ended up having an iron plate put around his left thighbone, and a steel rod inside the femur bone of his right leg. He was in casts from hips to toes. As he began getting about with the aid of crutches, he lost his balance and fell down a set of stairs, which re-injured his left thigh. More surgery, and then 4 months in a wheelchair before he got back to being able to get around on crutches again.

While in a wheelchair at the hospital, he noticed a set of dumbbells in the corner of a room. He had never touched a weight prior to his accident. He asked his doctor if using weights would assist his recovery. Seven months later, he was 55 pounds heavier.

He continued to train, and after two years competed in a bodybuilding contest for the first time. That was in 1960. He went on to win the IFBB Mr. America and NABBA Amateur Mr. Universe titles in 1966, and the NABBA Pro Mr. Universe in 1975. In 1976, he attempted to compete again but was disturbed due to a large infection in his right foot, from which he quickly recovered to his family's great joy.

Chet Yorton owned and operated his own gym and produced several natural bodybuilding shows. He is known as the "Father of Natural Bodybuilding" because of his belief that steroids had no place in the sport of bodybuilding. Chet still trains to this day and is a strong anti-steroid advocate, stating that the drugs have turned the once proud sport into a "freak show"."

 

 

Sources:

http://en.wikipedia.org/wiki/Chester_Yorton