Since Sean Sarantos and his body don't always agree with a set workout schedule, he bases his routines off how his body feels each day. That may not be as easy for you as it is for this fitness professional. He includes a full weekly split, but doesn't always abide by it daily.

He works two muscle groups per day. He typically performs 'big' lifts early in the week and then works isolation movements later in the week to tone. He likes to give his muscles at least 48 to 72 hours of rest between training days.



If you have an injury, make sure not to overexert the injured area. But neither should you overwork the healthy parts of your body. It's a delicate balance, trying to improve one lagging muscle group without wrecking your overall physique.

Sean used to run marathons and triathlons, but his cardio these days relies on CrossFit 3 times weekly and some weekend runs.

Sean's Training Philosophy

Says Sean: "The hardest step for anyone to make is the first step into the gym, the journey toward a better life. Even avid fitness goers can be uncomfortable around others. As long as we keep in mind that the benefits will outweigh the insecurities, we can put one foot in front of the other and BOOM! Before you know it, you're a new person! But it always takes that FIRST STEP and everyone has to remember that. You can't leap, skip and jump your way to success. You first have to trip, fall and maybe collect some scars along the way."

Day 1: Chest
1
Superset
Dumbbell Bench Press
4 sets, 10-12 reps
Pushups (Close and Wide Hand Positions)
4 sets, 25 reps
2
Superset
Incline Dumbbell Press
4 sets, 10 reps
Plyo Push-up
4 sets, 15 reps
3
Superset
Cable Crossover
4 sets, 20 reps
Medicine-Ball Push-Up
4 sets, 15 reps
Day 2: Back
1
Superset
Wide-Grip Lat Pulldown
4 sets, 12 reps
Close-Grip Front Lat Pulldown
4 sets, 15 reps
2
Superset
Seated Cable Rows
4 sets, 15 reps
Pullups
4 sets, 10-15 reps
3
Superset
Bent Over Barbell Row
3 sets, 15 reps
Hyperextensions (Back Extensions)
3 sets, to failure
Day 3: Arms
1
Superset
Dumbbell Alternate Bicep Curl
4 sets, 12 reps
Lying Triceps Press
4 sets, 15 reps
2
Superset
Standing Biceps Cable Curl
4 sets, 15 reps
Triceps Pushdown
4 sets, 20-25 reps
3
Superset
Cable Hammer Curls - Rope Attachment
4 sets, 15 reps
Triceps Pushdown - Rope Attachment
4 sets, 20 reps
4
Superset
One Arm Dumbbell Preacher Curl
4 sets, 12 reps (per arm)
Tricep Dumbbell Kickback
4 sets, to failure
Day 4: Legs
1
Barbell Squat
4 sets, 12, 10, 8, 6 reps
2
Leg Press
4 sets, 15, 12, 10, 10 reps (last set is a dropset)
3
Leg Extensions
3 sets, 15, 12, 10 reps (triple dropset)
4
Seated Leg Curl
4 sets, 15, 12, 10, 10 reps
5
Stiff-Legged Dumbbell Deadlift
3 sets, 10 reps
Day 5: Shoulders
1
Superset
Arnold Dumbbell Press
4 sets, 15 reps
Side Lateral Raise
4 sets, 20 reps
2
Superset
Front Dumbbell Raise
4 sets, 12 reps (per arm)
Reverse Flyes
4 sets, 20 reps
3
Triset
One-Arm Side Laterals
4 sets, 15 reps (per arm)
Upright Barbell Row
4 sets, 10 reps
Front Plate Raise
4 sets, to failure
Day 6 and 7: Cardio
Jogging or swimming.
1
Jogging-Treadmill
1 set, 30 mins

[ Sean Sarantos's Fit 360 Program ]

About the Author

Dustin Lapray

Dustin Lapray

Dustin Lapray is a writer, journalist, and editor living in Boise, Idaho.

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