Tuesday, October 2, 2012

To be a Lee Haney

Lee Haney, former American professional bodybuilder, The first man to break Arnold's record in bodybuilding history.  The unbeatable Eight times Mr.Olympia (1984, 1985, 1986, 1987, 1988, 1989, 1990, 1991). He has been in bodybuilding sports for more than 25 years. Now after retirement from bodybuilding competitions, working as educator, trainer for many athletes and owns two fitness centers, The United states of sports Academy and the international federation of bodybuilding. To get trained like lee haney follow his workout routine, foods and his tips!  

Height - 5'11''
Weight - 260 lbs
BMI - 34.6

Lee Haney Workout routine,
He followed Three on-off workout routine, which trains the muscles with maximum weights for three days and rest at fourth day. Repeating it for next three days along with arms workouts and follows! To start off, he lays some ground rules,

  • Combined push ups and pulls ups workouts to warm up chest and biceps muscles.
  • Start off with lighter weights and increase weights when muscles gets warmed up!
  • For quality mass building, use heavy weights with maximum reps of 6-10.
  • If you are feeling fatigue or tired  go have enough rest on that without doing any workouts and get ready for next day with full energy.
  • Clean concentration between brain and muscles should be maintained throughout the workouts.
DAY 1 : For Chest,
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 : For Legs,
  • Extensions 4 setsx12-15reps
  • Leg Press: 4 setsx10-12 reps 
  • Squats: 4-5 setsx8-10reps
  • Hamstring curls 4setsx8-10reps
  • Stiff leg deadlifts: 3-4 sets 8-10reps 

DAY 3 : For Back,
  • 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 : Rest

At the end of everyday workouts, do Abs and calves workouts 
For abs, 
• Vertical leg raise 4setsx15-20reps

• Incline sit ups 4setsx15-20reps
• Seated leg raise 4setsx15-20reps

For Calves,
• Standing toe raises or donkey machine toe raise 6setsx15-20reps

• Seated toe raise 3-4 setsx15-20reps

For next cycle, along with arms workouts
DAY 1: For chest and arms,
  • Bench press (barbell) 4-5setsx6-8reps
  • Incline barbell bench press 4sets 8-10reps
  • Lying dumbbell fly’s 4setsx 10reps
  • Dips 3-4setsx 12-15reps
  • Cable crossovers 3-4setsx12-15reps 
  • Biceps: Barbell or dumbbell curls 4-5setsx6-8reps
  • Incline dumbbell curls (seated) 4setsx8-10reps
  • Concentration dumbbell curls 4setsx8-10reps
  • Triceps: Press downs 4setsx12-15reps
  • One arm dumbbell extension 4setsx8-10reps
  • Reverse one-arm cable extensions 3-4setsx10-12reps

DAY 2 : For legs,
  • Extensions 4-5setsx12-15reps
  • Leg press 4setsx10-12reps
  • Squats 4-5setsx8-10reps
  • Leg curl 4setsx8-10reps
  • Stiff leg deadlift 3-4setsx6-8reps.

DAY 3 : For back,
  • Pull downs 4setsx10-12reps or wide grip pull-ups 4setsx6-8reps
  • Bent barbell row 4setsx8-10reps or T-bar row 4setsx6-8reps
  • Long cable rows 4setsx8-10reps
  • One arm dumbbell row 4setsx8-10reps

DAY 4 : Rest

Lee Haney also explained many workouts can be done without using weights for effective and ultimate fitness. All you need is a partner, a towel and a bench or rod to do those workouts. 

His Diet plans,
Meal 1 : At 8:00 am,
  • 8 egg omelets,
  • 1 cup oatmeal,
  • 5 oz of pineapple,
  • Black Coffee.
Meal 2 : Pre Workout, At 11:30 am,
  • 2 broiled chicken breasts,
  • 1 baked potato,
  • Sauteed spinach,
  • 5 Oz pineapple.
Meal 3 : Post workout At 3:30 pm,
  • Whole wheat pancakes,
  • Bananas,
  • Black coffee.
Meal 4 : At 6:00 pm,
  • 2 broiled chicken breasts,
  • Steamed green vegetables,
  • White rice
  • 5 oz of pineapple
Meal 5 : At 8:30 pm,
  • Mixed fruit salads,
  • 1 cup oatmeal with strawberries

Workout videos,

Part 1:

Part 2 : 

Part 3 : 

Part 4:

Part 5 :

Lee Haney's Famous quotes,

"Exercise to stimulate, not to annihilate. The world wasn't formed in a day, and neither were we. Set small goals and build upon them"
"Muscle and water is critical in burning fat"
"Rule of thumb: Eat for what you're going to be doing, and not for what you have done. Don't take in more than you're willing to burn off"

"I've watched a lot of guys through the years, and they hold their breath until they finally win The Big One, thinking then they can exhale and chill out. You have to breathe through life, man. Have fun"

"To be physically fit is just a small aspect. You can be a beautiful physical specimen, but you're empty as far as what it takes to be a person, and that shows up real fast"

1 comment:

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