This routine is three days on one day off.
Day 1 Chest and arms:
• Bench press (barbell) 4 setsx6-8reps
• Flat bench dumbbell press 3 setsx8-10reps
• Incline barbell press 4 setsx6-8reps
• Incline dumbbell press 3setsx8-10reps Biceps: Barbell curls 4 setsx6-8reps
• Preacher curls 4 setsx8-10reps
• Triceps: Press downs 4setsx10-12reps
• Lying French press 4setsx 6-8reps
Day 2 Legs:
• Extensions 4 setsx12-15reps
• Leg Press: 4 setsx10-12 reps (every 3 rd leg workout)
• Squats: 4-5 setsx8-10reps
• Hamstring curls 4setsx8-10reps
• Stiff leg deadlifts: 3-4 sets 8-10reps (every 3 rd workout)
Day 3 Back and shoulders:
• pull downs (front) 4setsx8-10reps
• Bent barbell rows 4 setsx6-8reps or T-bar rows
• Long cable rows 4setsx8-10reps
• Shoulders: Military press (standing) 4-5setsx6-8reps
• Lateral raises 4 setsx8-10reps
• Upright rows 4 setsx6-8reps
Day 4 Off
Source:
Lee Haney Workout Routine
