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Lee Labrada Fitness 360: Bodybuilding's Perfect Man - Training
Lee Labrada's professional body dominated an era in bodybuilding before giants ruled the stage. He won contests through definition and balance rather than mind-blowing mass. At 5-foot-6, maybe 185 pounds, Lee's body had to approach toned perfection to compete with larger men.
His trick? Old-fashioned hard work. He trains hard whenever he's in the gym. There's no jovial exchanges, no lollygagging and very little rest. He lifts heavy weights with rapid movements. Rest is allowed only until the body stabilizes itself and your heart stops pounding on the inside of your ribs. Then, you go again, again and again.
He asks that you listen to your body, take rest when you need it, especially of you are new to weightlifting. There is no rush to go from flab to flex. Go at your own pace and eventually you will get stronger and be able to work faster, more intensely.
Engage in active rest, blast through rigorous cardio routines on your days off. But, get plenty of sleep and recover properly before you go back into the gym.
Your body will adapt to whatever you do, so keep changing your plans, adapt to your adaptations. Different stressors kickstart gains.
Lee Labrada's Fitness Program
Watch The Video - 11:47
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
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
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
3 Comments
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hapen
In the article is said "For biceps, triceps and calves, I do a TOTAL of 6-to-9 sets, 8-to-12 reps each."
...TOTAL of 6-9 sets not 6-9 sets per exercise(as it's written next to the exercise pics) -.- ;d
- Body Stats
- ht: 6'3"
- wt: 229 lbs
stackums
i would read that as total of all combined excersizes (2-3 sets bis/2-3 sets tris/2-3 sets calves)
- Body Stats
- ht: 5'4"
- wt: 130 lbs
- bf: 22.0%
cjohnson32
Definitely looks like a MRT type workout to me. Instead of resting between the sets, just cycle it. Another way to change up the workout while maintaining the intensity of it.
- Body Stats
- ht: 5'8"
- wt: 173 lbs
- bf: 8.0%
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