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Lee Haney Workout

Lee Haney Bodybuilding Workout Routine

Lee Haney is without a doubt one of the all-time top bodybuilding pros in bodybuilding's 120 year old history. His physique, his massive size, is unprecedented. His total Mr. Olympia wins has only been matched, never broken, by the great Ronnie Coleman.

Lee explains that over the years he has seen what type of training works best for him. Training 3 days on and 1 day off is what he has used to develop that solid, thick muscle that he dominated the bodybuilding world with for 8 years. Lee explains that the 3 on, 1 off routine gives the same body-part 3 days rest between workouts, training with 70% to 90% of his maximum weight.

He splits his workout doing chest and arms on his first day, legs on the second day and then back and shoulders on the third day. 4th day is rest day, and then he starts again. Lee trained calves and abs every day using the following sets and reps.

Standing Calf Raises 6 X 15-20 reps
Seated Calf Raises 3-4 X 15-20 reps
Vertical Leg Raises 4 X 15-20 reps
Incline Sit-ups 4 X 15-20 reps
Seated Leg Raises 4 X 15-20 reps

It must be understood that any competitive bodybuilder needs to constantly cycle their workouts to avoid over-training; the Haney workout listed below is what he would do on a typical week of pumping iron. Without going into the weekly variations he would add, depending on upcoming shows.

Day 1: Chest and Arms
Bench Press 4 X 6-8 reps
D/B Bench Press 3 X 8-10 reps
Incline Bench Press 4 X 6-8 reps
Incline D/B Bench Press 3 X 8-10 reps
Barbell Curls 4 X 8-10 reps
Preacher Curls 4 X 8-10 reps
Cable Triceps Extensions 4 X 10-12 reps
Skull-crushers 4 X 6-8 reps

Day 2: Legs
Leg Extensions 4 X 12-15 reps
Leg Press 4 X 10-12 reps, but only every 3rd workout
Squats 4-5 X 8-10 reps
Leg Curls 4 X 8-10 reps
Stiff Leg Deadlifts 3-4 X 8-10 reps, but only every 3rd workout

Day 3: Back and Shoulders
Front Lat Pull-downs 4 X 8-10 reps
Barbell or T-Bar Rowing 4 X 6-8 reps
Cable Rows 4 X 8-10 reps
Military Press 4-5 X 6-8 reps
Side Lateral Raises 4 X 8-10 reps
Upright Rows 4 X 6-8 reps

Day 4: Rest

His next cycle of the same 3 one 1 off routine would be alternated with the workout below constantly moving from the routine listed above for a week, then the routine below.

Day 1: Chest and Arms
Bench Press 4-5 X 6-8 reps
Incline Bench Press 4 sets of 8-10 reps
D/B Flyes 4 X 10 reps
Chest Dips 3-4 X 12-15 reps
Cable Crossovers 3-4 X 12-15 reps, only every 2nd workout
Barbell Curls or D/B Curls 4-5 X 6-8 reps
Seated Incline D/B Curls 4 X 8-10 reps
Concentration Curls 4 X 8-10 reps
Cable Triceps Ext 4 X 12-15 reps
Seated One Arm D/B Ext 4 X 8-10 reps
One Arm Cable Triceps Ext (reverse grip) 3-4 X 10-12 reps

Day 2: Legs
Leg Extensions 4-5 X 12-15 reps
Leg Press 4 X 10-12 reps
Squats 4-5 X 8-10 reps
Leg Curls 4 X 8-10 reps
Stiff Leg Deadlifts 3-4 X 6-8 reps, every 2nd workout

Day 3: Back
Lat Pull Downs (narrow grip) 4 X 10-12 reps
Barbell Rowing 4 X 8-10 reps
Cable Rowing 4 X 8-10 reps
One Arm D/B Rowing 4 X 8-10 reps
Military Press 4-5 X 6-8 reps
Side Lateral raises 4 X 8-10 reps
Upright Rowing 4 X 6-8 reps

Day 4: Rest

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