Lee Haney is a former American professional bodybuilder and eight-time Mr. Olympia winner. He is sharing the record of Mr. Olympia wins with one of the most famous bodybuilders Ronnie Coleman. He truly dominated bodybuilding in his time and had a physique that has hardly been matched to this day.
Lee Haney recommends pairing a push bodyparts with a pull bodyparts which will ease muscle joints stress. For example, you should pair chest with biceps as opposite to classic chest and triceps workout.
In his workouts, he is using a rep range 6 - 10 for building muscle mass and recommend to lifters to always pyramid their sets for more muscle gains. It means to start with lighter weights and increase the weight as your muscles become warmer.
LEE HANEY'S WORKOUT ROUTINE:
DAY 1 - Chest and Arms:
- Barbell Bench Press, 4 sets of 6 - 8 reps
- Flat Dumbbell Press, 3 sets of 8 - 10 reps
- Incline Dumbbell Press, 3 sets of 8 - 10 reps
- Biceps Barbell Curl, 4 sets of 6 - 8 reps
- Preacher Curl, 4 sets of 8 - 10 reps
- Triceps Push Downs, 4 sets of 10 - 12 reps
- Lying French Press, 4 sets of 6 - 8 reps
DAY 2 - Legs:
- Leg Extension, 4 sets of 12 - 15 reps
- Leg Press, 4 sets of 10 - 12 reps
- Squats, 4 sets of 8 - 10 reps
- Leg Curl, 4 sets of 8 - 10 reps
- Stiff Leg Deadlift, 4 sets of 8 - 10 reps
DAY 3 - Back and Shoulders:
- Lat Pull Down, 4 sets of 8 - 10 reps
- T-bar Row, 4 sets of 6 - 8 reps
- Seated Cable Row, 4 sets of 8 - 10 reps
- Military Press, 4 sets of 6 - 8 reps
- Lateral Raise, 4 sets of 8 - 10 reps
- Upright Row, 4 sets of 6 -8 reps
DAY 4 - Rest day
After resting on the fourth day, Lee Haney continues with his routine. So, three training days then rest day and again starting from the day 1 to day 4 and keep training that way.
Lee Haney recommends pairing a push bodyparts with a pull bodyparts which will ease muscle joints stress. For example, you should pair chest with biceps as opposite to classic chest and triceps workout.
In his workouts, he is using a rep range 6 - 10 for building muscle mass and recommend to lifters to always pyramid their sets for more muscle gains. It means to start with lighter weights and increase the weight as your muscles become warmer.
LEE HANEY'S WORKOUT ROUTINE:
DAY 1 - Chest and Arms:
- Barbell Bench Press, 4 sets of 6 - 8 reps
- Flat Dumbbell Press, 3 sets of 8 - 10 reps
- Incline Dumbbell Press, 3 sets of 8 - 10 reps
- Biceps Barbell Curl, 4 sets of 6 - 8 reps
- Preacher Curl, 4 sets of 8 - 10 reps
- Triceps Push Downs, 4 sets of 10 - 12 reps
- Lying French Press, 4 sets of 6 - 8 reps
DAY 2 - Legs:
- Leg Extension, 4 sets of 12 - 15 reps
- Leg Press, 4 sets of 10 - 12 reps
- Squats, 4 sets of 8 - 10 reps
- Leg Curl, 4 sets of 8 - 10 reps
- Stiff Leg Deadlift, 4 sets of 8 - 10 reps
DAY 3 - Back and Shoulders:
- Lat Pull Down, 4 sets of 8 - 10 reps
- T-bar Row, 4 sets of 6 - 8 reps
- Seated Cable Row, 4 sets of 8 - 10 reps
- Military Press, 4 sets of 6 - 8 reps
- Lateral Raise, 4 sets of 8 - 10 reps
- Upright Row, 4 sets of 6 -8 reps
DAY 4 - Rest day
After resting on the fourth day, Lee Haney continues with his routine. So, three training days then rest day and again starting from the day 1 to day 4 and keep training that way.
