The Total-Lee Awesome workout.
Lee Haney is among one of the top bodybuilding pros of all time. There’s a reason he was nicknamed “Total-Lee Awesome” and it’s not just because it’s a great play on words. Lee Haney is awesome. His physique, his size, and his talent are unprecedented. Haney the first person to break the record for most Mr. Olympia wins – a title that has only been matched, not broken, by Ronnie Coleman.
Lee Haney truly dominated bodybuilding in his time in every sense of the word. He had a formidable physique that has hardly been matched to this day – and will forever go down in history as one of the top bodybuilders of all time.
So why not start your week off right? We decided to provide you with another old school workout that you can study and perhaps even implement into your own workout routine. Lee Haney used a three day on, one day off training routine that was split up as follows:
Day 1: Chest and Arms
Day 2: Legs
Day 3: Back and Shoulders
Day 4: Rest
Haney trained his calves and abs daily. Here are those daily exercises:
Standing Calf Raise – 6 sets x 15-20 reps
Seated Calf Raise – 3-4 sets x 15-20 reps
Vertical Leg Raise – 4 sets x 15-20 reps
Incline Sit Ups – 4 sets x 15-20 reps
Seated Leg Raise – 4 sets x 15-20 reps
So without further adieu – here is Lee Haney’s workout program. As always, please know your limits before trying out this routine. The last thing you want is an injured body. Be smart. Don’t hurt yourself.
Now onto the workout:
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Day 1 – Chest and Arms
Bench Press – 4 sets of 6-8 reps
Dumbbell Bench Press – 3 sets of 8-10 reps
Incline Bench Press – 4 sets of 6-8 reps
Incline Dumbbell Bench Press – 3 sets of 8-10 reps
Barbell Curl – 4 sets of 8-10 rep
Preacher Curl – 4 sets of 8-10 reps
Cable Tricep Extensions – 4 sets of 10-12 reps
Skullcrushers – 4 sets of 6-8 reps
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[wptouch target=”non-mobile”]
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Day 2 – Legs
Leg Extension – 4 sets of 12-15 reps
Leg Press – 4 sets of 10-12 reps, but only use this exercise one out of 3 workouts
Squats – 4-5 sets of 8-10 reps
Leg Curl – 4 sets of 8-10 reps
Stiff Leg Deadlift – 3-4 sets of 8-10 reps, but only use this exercise one out of 3 workouts
Day 3 – Back and Shoulders
Front Lat Pull Down – 4 sets of 8-10 reps
Barbell or T-Bar Row – 4 sets of 6-8 reps
Cable Rows – 4 sets of 8-10 reps
Military Press – 4-5 sets of 6-8 reps
Side Lateral – 4 sets of 8-10 reps
Upright Row – 4 sets of 6-8 reps
Day 4 – Rest
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The next set of workouts is designed to be your second three on, one off routines. Keep alternating between this variation and the first variation in order to truly workout like Lee Haney.
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Day 1 – Chest and Arms
Bench Press – 4-5 sets of 6-8 reps
Incline Bench Press – 4 sets of 8-10 reps
Dumbbell Flye – 4 sets x 10 reps
Chest Dip – 3-4 sets x 12-15 reps
Cable Crossovers – 3-4 sets of 12-15 reps, performed every other workout
Barbell Curl or Dumbbell Curl – 4-5 sets of 6-8 rep
Seated Incline Dumbbell Curl – 4 sets of 8-10 reps
Concentration Curl – 4 sets of 8-10 reps
Cable Tricep Extensions – 4 sets of 12-15 reps
Seated One Arm Dumbbell Extension – 4 sets of 8-10 reps
Reverse Grip One Arm Cable Tricep Extension – 3-4 sets x 10-12 reps
Day 2 – Legs
Leg Extension – 4-5 sets of 12-15 reps
Leg Press – 4 sets of 10-12 reps
Squats – 4-5 sets of 8-10 reps
Leg Curl – 4 sets of 8-10 reps
Stiff Leg Deadlift – 3-4 sets of 6-8 reps, every other workout
Day 3 – Back
Narrow Grip Lat Pull Down – 4 sets of 10-12 reps
Barbell Row – 4 sets of 8-10 reps
Cable Rows – 4 sets of 8-10 reps
One Arm Dumbbell Row – 4 sets x 8-10 reps
Military Press – 4-5 sets of 6-8 reps
Side Lateral – 4 sets of 8-10 reps
Upright Row – 4 sets of 6-8 reps
Day 4 – Rest
So that’s the complete Lee Haney workout. Do you think this is up to snuff for your workout routine? Let us know in the comments below and also on Facebook and Twitter. As always, stay pumped.
