Lee Labrada's Workout Routine:
3 days on/1 day off/2 days on/1 day off
Rotate Workouts 1, 2, 3.
For example:
Monday - Workout ONE: Chest/Shoulders/Triceps
Tuesday - Workout TWO: Back/Biceps
Wednesday - Workout THREE: Legs/Abs
Thursday - Rest
Friday - Workout ONE: Chest/Shoulders/Triceps
Saturday - Workout TWO: Back/Biceps
Sunday - Rest
For back and legs (large body parts) I choose 4 exercises and do 3-to-4 sets, 8-to-12 reps of each - total of 12-16 sets.
For chest and shoulders (medium body parts) I choose 3 exercises and do 3-to-4 sets, 8-to-12 reps of each - total of 9-12 sets.
For biceps, triceps and calves, I do a total of 6-to-9 sets, 8-to-12 reps each.
Monday Workout 1: Chest/Shoulders/Triceps
Chest Exercises:
1. Barbell Bench Press - Medium Grip: 3-4 sets of 8-12 reps
2. Dumbbell Flyes: 3-4 sets of 8-12 reps
3. Incline Dumbbell Flyes: 3-4 sets of 8-12 reps
4. Incline Dumbbell Press: 3-4 sets of 8-12 reps
5. Straight-Arm Dumbbell Pullover: 3-4 sets of 8-12 reps
6. Flat Bench Cable Flyes: 3-4 sets of 8-12 reps
Shoulder Exercises:
1. Side Lateral Raise: 3-4 sets of 8-12 reps
2. Dumbbell Shoulder Press: 3-4 sets of 8-12 reps
3. Standing Barbell Press Behind Neck: 3-4 sets of 8-12 reps
4. Upright Barbell Row: 3-4 sets of 8-12 reps
5. One-Arm Side Laterals: 3-4 sets of 8-12 reps
6. Cable Seated Lateral Raise: 3-4 sets of 8-12 reps
Triceps Exercises:
1. Triceps Pushdown: 6-9 sets of 8-12 reps
2. Dumbbell One-Arm Triceps Extension: 6-9 sets of 8-12 reps
3. Lying Dumbbell Tricep Extension: 6-9 sets of 8-12 reps
4. Bench Dips: 6-9 sets of 8-12 reps
Tuesday Workout 2: Back/Biceps/Forearms
Back Exercises:
1. Underhand Cable Pulldowns: 3-4 sets of 8-12 reps
2. Bent Over Barbell Row: 3-4 sets of 8-12 reps
3. Bent Over Two-Dumbbell Row: 3-4 sets of 8-12 reps
4. Seated Cable Rows: 3-4 sets of 8-12 reps
5. Dumbbell Shrug: 3-4 sets of 8-12 reps
6. Barbell Deadlift: 3-4 sets of 8-12 reps
Bicep Exercises:
1. Concentration Curls: 6-9 sets of 8-12 reps
2. Barbell Curl: 6-9 sets of 8-12 reps
3. Hammer Curls: 6-9 sets of 8-12 reps
4. Preacher Hammer Dumbbell Curl: 6-9 sets of 8-12 reps
Forearms Exercise:
1. Palms-Up Barbell Wrist Curl Over A Bench: 6-9 sets of 8-12 reps
Wednesday Workout 3: Quads/Hamstrings/Calves/Abs
Quads Exercise:
1. Leg Press: 3-4 sets of 8-12 reps
2. Barbell Squat: 3-4 sets of 8-12 reps
3. Leg Extensions: 3-4 sets of 8-12 reps
4. One Leg Barbell Squat: 3-4 sets of 8-12 reps
Hamstrings Exercises:
1. Lying Leg Curls: 3-4 sets of 8-12 reps
2. Stiff-Legged Barbell Deadlift: 3-4 sets of 8-12 reps
3. Seated Leg Curl: 3-4 sets of 8-12 reps
Calf Exercises:
1. Seated Calf Raise: 6-9 sets of 8-12 reps
2. Standing Calf Raises: 6-9 sets of 8-12 reps
3. Calf Press: 6-9 sets of 8-12 reps
Ab Exercises:
1. Crunches: 6-9 sets of 8-12 reps
2. Hanging Leg Raise: 6-9 sets of 8-12 reps
Thursday Off
Friday Workout 1: Chest/Shoulders/Triceps:
Chest Exercises:
1. Barbell Bench Press - Medium Grip: 3-4 sets of 8-12 reps
2. Dumbbell Flyes: 3-4 sets of 8-12 reps
3. Incline Dumbbell Flyes: 3-4 sets of 8-12 reps
4. Incline Dumbbell Press: 3-4 sets of 8-12 reps
5. Straight-Arm Dumbbell Pullover: 3-4 sets of 8-12 reps
6. Flat Bench Cable Flyes: 3-4 sets of 8-12 reps
Shoulder Exercises:
1. Side Lateral Raise: 3-4 sets of 8-12 reps
2. Dumbbell Shoulder Press: 3-4 sets of 8-12 reps
3. Standing Barbell Press Behind Neck: 3-4 sets of 8-12 reps
4. Upright Barbell Row: 3-4 sets of 8-12 reps
5. One-Arm Side Laterals: 3-4 sets of 8-12 reps
6. Cable Seated Lateral Raise: 3-4 sets of 8-12 reps
Triceps Exercises:
1. Triceps Pushdown: 6-9 sets of 8-12 reps
2. Dumbbell One-Arm Triceps Extension: 6-9 sets of 8-12 reps
3. Lying Dumbbell Tricep Extension: 6-9 sets of 8-12 reps
4. Bench Dips: 6-9 sets of 8-12 reps
Saturday Workout 2: Back/Biceps/Forearms
Back Exercises:
1. Underhand Cable Pulldowns: 3-4 sets of 8-12 reps
2. Bent Over Barbell Row: 3-4 sets of 8-12 reps
3. Bent Over Two-Dumbbell Row: 3-4 sets of 8-12 reps
4. Seated Cable Rows: 3-4 sets of 8-12 reps
5. Dumbbell Shrug: 3-4 sets of 8-12 reps
6. Barbell Deadlift: 3-4 sets of 8-12 reps
Bicep Exercises:
1. Concentration Curls: 6-9 sets of 8-12 reps
2. Barbell Curl: 6-9 sets of 8-12 reps
3. Hammer Curls: 6-9 sets of 8-12 reps
4. Preacher Hammer Dumbbell Curl: 6-9 sets of 8-12 reps
Forearms Exercise:
1. Palms-Up Barbell Wrist Curl Over A Bench: 6-9 sets of 8-12 reps
Sunday Off
Lee Labrada, Flex Wheeler and Shawn Ray.
