• Mr. Olympia Workouts: Lee Haney

    Lee Haney isn't an eight-time Mr. Olympia title holder because he gets lucky with each workout. He is a methodical athlete with incredible mental strength and a deep respect for the sport. I admire his precision and value his knowledge of training systems. Haney credits his small waist, separation, and cross striations to his 3 on 1 training program. Haney trains 3 days in a row and takes the 4th day as an "off day." He believes the 3 on 1 system helps the muscle develop increased maturity and separation. We both agree that lifters should go back to this kind of system and concentrate on symmetry... not so much on size.

    Day 1: Chest and Arms Day 2: Legs Day 3: Back and Shoulders Day 4: Rest


    DAY 1 - CHEST AND ARMS

    lee-haney_dumbbell_bench

    • 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
     

    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 - RESTlee_haneyrestBW


    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. 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

    CALVES AND ABS

    LHaney0026Haney 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

  • Comments on this post (0 comments)

  • Leave a comment

Success! Feel free to continue shopping or head to your cart .

c