1 2 3

You are here

Lee Labrada Workout Routine

0 Comments

Lee Labrada

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

Lee Labrada, Flex Wheeler and Shawn Ray.

0 Comments

Filtered HTML

  • Web page addresses and e-mail addresses turn into links automatically.
  • Allowed HTML tags: <a> <em> <strong> <cite> <blockquote> <code> <ul> <ol> <li> <dl> <dt> <dd>
  • Lines and paragraphs break automatically.

Plain text

  • No HTML tags allowed.
  • Web page addresses and e-mail addresses turn into links automatically.
  • Lines and paragraphs break automatically.