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Lee Haney Workout



Lee Haney Workout

 


Lee Haney is only one of two professional bodybuilders who hold the record for the most Mr. Olympia record for the most first place wins. He remains tied with former bodybuilding champion Ronnie Coleman at 8 championship bodybuilding titles. Besides his Mr. Olympia titles, Haney has also achieved numerous other victories from his beginning in 1979 to his retirement from bodybuilding competition in 1991, his last Mr. Olympia title.


The following bodybuilding workout training routine has propelled Mr. Haney as well as various other champions to victory and it can help you get ripped as well, whether you plan on competing or not. This workout is designed as a split exercise program to be used 3 days on with 1 day off, each following the other. However, if you’re new to bodybuilding, you should start with the first program and focus on it for 4-6 weeks before incorporating the second program into your strength training program.

 

 

 

 

 

Haney’s Points to Ponder

There are some pointers which Lee likes to share before getting into the Lee Haney Workout Program.

  • In order to protect your joints and tendons, try to pair your strength training exercises so that the push/pull muscles of groups are being stressed (i.e. chest-press with biceps-pulls).

  • Pyramiding your weight on sets is the fasted way to develop both strong and well-developed muscle mass. Start with a lighter weight and increase throughout the set.

  • Another important step for developing great muscle mass is to remain in the 6 to 10 repetition range. Focus on the quality and correctness of each movement.

  • Listen to your body. If you feel overly fatigued on any certain workout day, utilize less sets and weight, or skip the workout all together. Overtraining is counterproductive and can result in injury.

  • You have to eat to gain meat. Your diet should reflect and supply the nutrients your body is demanding from the workout.

 

 

 

 

 

Lee Haney Workout –Split 1

Special Note: During both split workouts, the calves and abdominals should be trained on every single weight training day. These muscles are much denser and require extra work to develop the desired form.

 

Calves: (Use heavy weight)

  • Standing Toe Raises Complete 6 sets of between 15 to 20 reps. You can perform Donkey Machine toe raises instead if you prefer.
  • Seated Toe Raises Complete 3 or 4 sets of between 15 to 20 reps. 

 

 

Abdominals:

  • Vertical Leg Raises Complete 4 sets of between 15 to 20 reps.
  • Inclined Sit Ups Complete 4 sets of between 15 to 20 reps.
  • Seated Leg Raises Complete 4 sets of between 15 to 20 reps.

 

 

 

 

Split #1 - Day #1


Chest:

  • Barbell Bench Presses Complete 4 sets of between 6 to 8 reps.
  • Flat Bench Dumbbell Presses Complete 3 sets of between 8 to 10 reps.
  • Incline Barbell Presses Complete 4 sets of between 6 to 8 reps.
  • Incline Dumbbell Presses Complete 3 sets of between 8 to 10 reps.

 

 

Biceps:

  • Barbell Curls Complete 4 sets of between 8 to 10 reps.
  • Preacher Curls Complete 4 sets of between 8 to 10 reps.

 

 

Triceps:

  • Press Downs Complete 4 sets of between 10 to 12 reps.
  • Lying French Presses Complete 4 sets of between 6 to 8 reps.

 

 

 

 

Split #1 - Day #2


Legs:

  • Extensions Complete 4 sets of between 12 to 15 reps.
  • Leg Presses Complete 4 sets of between 10 to 12 reps (only do this exercise every third leg workout).
  • Squats Complete 4 or 5 sets of between 8 to 10 reps.
  • Hamstring Curls Complete 4 sets of between 8 to 10 reps.
  • Stiff Leg Deadlifts Complete 3 or 4 sets of between 8 to 10 reps (only do this exercise every third leg workout).

 

 

 

 

Split #1 - Day #3

Back:

  • Front Pull DownsComplete 4 sets of between 8 to 10 reps.
  • Bent Over Barbell or T-bar Rows Complete 4 sets of between 6 to 8 reps.
  • Long Cable Rows Complete 4 sets of between 8 to 10 reps.

 


Shoulders:

  • Standing Military PressesComplete 4 or 5 sets of between 6 to 8 reps.
  • Lateral RaisesComplete 4 sets of between 8 to 10 reps.
  • Upright Rows Complete 4 sets of between 6 to 8 reps.

 

 

 

 

Split #1 - Day #4

Rest

NOTE: From this point you would either go into the next strength training program split, or you would repeat the first split if you are just beginning or new to bodybuilding.

 

 

 

 

 

Lee Haney Workout –Split 2


The strength training exercises in this second split are designed to provide more definition through higher quality movements.


Split #2 - Day #1


Chest:

  • Barbell Bench PressesComplete 4 or 5 sets of between 6 to 8 reps.
  • Incline Barbell Bench Presses Complete 4 sets of between 8 and 10 reps.
  • Lying Dumbbell Flyes Complete 4 sets of 10 reps.
  • Dips Complete 3 or 4 sets of between 12 to 15 reps.
  • Cable Crossovers Complete 3 or 4 sets of between 12 to 15 reps. You should only do this exercise every other cycle.


 

Biceps:

  • Dumbbell or Barbell Curls Complete 4 or 5 sets of between 6 to 8 reps.
  • Seated Incline Dumbbell Curls Complete 4 sets of between 8 to 10 reps.
  • Concentration Dumbbell Curls Complete 4 sets of between 8 to 10 reps.


 

Triceps:

  • Press DownsComplete 4 sets of between 12 to 15 reps.
  • One Arm Dumbbell Extensions Complete 4 sets of between 8 to 10 reps.
  • Reverse One Arm Cable Extensions Complete 3 or 4 sets of between 10 to 12 sets.

 

 

 

Split #2 – Day #2


Legs:

  • Extensions Complete 4 or 5 sets of between 12 to 15 reps.
  • Leg PressesComplete 4 sets of between 10 to 12 reps.
  • SquatsComplete 4 or 5 sets of between 8 to 10 reps.
  • Leg CurlsComplete 4 sets of between 8 to 10 reps.
  • Stiff Leg DeadliftsComplete 3 or 4 sets of between 6 to 8 reps. You should do this exercise every other cycle.

 

 

 

 

Split #2 – Day #3

Back:

  • Pull Downs with Narrow Grips Complete 4 sets of between 10 to 12 reps. You can do Wide Grip Pull Ups instead (4 sets of 6 to 8 reps).
  • Bent Barbell Rows Complete 4 sets of between 8 to 10 reps. You can do  T-bar Rows instead (4 sets of 6 to 8 reps).
  • Long Cable Rows Complete 4 sets of between 8 to 10 reps.
  • One Arm Dumbbell Rows Complete 4 sets of between 8 to 10 reps.

 

 

 

 

Split #2 – Day #4


Rest


NOTE:
Remember to complete your calf and abdominal workout each day of the second split just like the first.

 

 

 

Source

Lee Haney Workout Routine | TRAINING




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Date Published : 2011-12-17 21:10:41
Written By : Rod White

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