Lee Labrada's Training Regimen

Lee Labrada's Training Regimen:

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.
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

• 
  Printable Page
  
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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

• 
  Printable Page
  
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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

There'd be no way I could handle that work load