Monday, February 6, 2012

Lee Labrada Fitness 360: Bodybuilding's Perfect Man - Training

Bodybuilding.com - Lee Labrada Fitness 360: Bodybuilding's Perfect Man - Training .tertiary-modal { margin-left:10px !important; } .tertiary-modal .body { height:100%; } .workout-header-blue {background-color: #00a1de;width: 400px;line-height: 22px;padding-left: 10px;color: #ffffff;font-weight: bold;background-image: url('http://www.bodybuilding.com/fun/images/2011/blueworkoutheadingbg.gif');background-position: right center;background-repeat: no-repeat;} 10012525 bodybuilding.com Bodybuilding.com Information Motivation Supplementation Discounts & Deals - Sign Up! 24/7 Customer Service 1-877-991-3411 Contact Us Need Help? View Cart in: Whole Site BodySpace Store SuperSite Reviews BodyGroups BodyBlogs Exercises Videos Find A Plan Store BodySpace SuperSite Forum HomeArticlesExercisesVideosWorkoutsTrainingNutritionSupplementsMotivationFor SportsFor WomenFor TeensContestsBodybuildersMilitary Main » SuperSite » Training » Workout Programs » Top Workout Programs » Lee Labrada Fitness 360: Bodybuilding's Perfect Man - Training Training Getting Started Workout Programs 5x5 Training Celebrity Programs Core Training FST-7 German Volume Training High Intensity Training (HIT) HST Program Mass Gain Programs Military and Police Old School Bodybuilding Periodization PowerBuilding Powerlifting Pyramid Training Short Workouts Strongman Competition Top Workout Programs Training Splits Weider Principles Yoga Exercises Single Muscle Group Training Specific Skill Improvement Cardiovascular Workouts Stretching Guide Age and Gender Specific Plateau Busting Training Tips And Techniques Injuries And Recovery Health Conditions and Diseases Studies and Research Gym And Equipment Personal Training Tracking Progress Resources

Lee Labrada Fitness 360: Bodybuilding's Perfect Man - Training Lee Labrada Fitness 360: Bodybuilding's Perfect Man - Training Lee Labrada is one of bodybuilding’s iconoclasts. He may be retired, but his training regimen works as hard as ever. Follow this plan and become stronger than you’ve ever been. Email More by Dustin Lapray Jan 26, 2012

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/TricepsTuesday - Workout TWO: Back/BicepsWednesday - Workout THREE: Legs/AbsThursday - RestFriday - Workout ONE: Chest/Shoulders/TricepsSaturday - Workout TWO: Back/BicepsSunday - 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:Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip 1. Barbell Bench Press - Medium Grip3-4 sets of 8-12 reps Dumbbell Flyes Dumbbell Flyes 2. Dumbbell Flyes3-4 sets of 8-12 reps Incline Dumbbell Flyes Incline Dumbbell Flyes 3. Incline Dumbbell Flyes3-4 sets of 8-12 reps Incline Dumbbell Press Incline Dumbbell Press 4. Incline Dumbbell Press3-4 sets of 8-12 reps Straight-Arm Dumbbell Pullover Straight-Arm Dumbbell Pullover 5. Straight-Arm Dumbbell Pullover3-4 sets of 8-12 reps Flat Bench Cable Flyes Flat Bench Cable Flyes 6. Flat Bench Cable Flyes3-4 sets of 8-12 reps Shoulder Exercises:Side Lateral Raise Side Lateral Raise 1. Side Lateral Raise3-4 sets of 8-12 reps Dumbbell Shoulder Press Dumbbell Shoulder Press 2. Dumbbell Shoulder Press3-4 sets of 8-12 reps Standing Barbell Press Behind Neck Standing Barbell Press Behind Neck 3. Standing Barbell Press Behind Neck3-4 sets of 8-12 reps Upright Barbell Row Upright Barbell Row 4. Upright Barbell Row3-4 sets of 8-12 reps One-Arm Side Laterals One-Arm Side Laterals 5. One-Arm Side Laterals3-4 sets of 8-12 reps Cable Seated Lateral Raise Cable Seated Lateral Raise 6. Cable Seated Lateral Raise3-4 sets of 8-12 reps Triceps Exercises:Triceps Pushdown Triceps Pushdown 1. Triceps Pushdown6-9 sets of 8-12 reps Dumbbell One-Arm Triceps Extension Dumbbell One-Arm Triceps Extension 2. Dumbbell One-Arm Triceps Extension6-9 sets of 8-12 reps Lying Dumbbell Tricep Extension Lying Dumbbell Tricep Extension 3. Lying Dumbbell Tricep Extension6-9 sets of 8-12 reps Bench Dips Bench Dips 4. Bench Dips6-9 sets of 8-12 reps Workout 2: Back/Biceps/Forearms
Back Exercises:Underhand Cable Pulldowns Underhand Cable Pulldowns 1. Underhand Cable Pulldowns3-4 sets of 8-12 reps Bent Over Barbell Row Bent Over Barbell Row 2. Bent Over Barbell Row3-4 sets of 8-12 reps Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row 3. Bent Over Two-Dumbbell Row3-4 sets of 8-12 reps Seated Cable Rows Seated Cable Rows 4. Seated Cable Rows3-4 sets of 8-12 reps Dumbbell Shrug Dumbbell Shrug 5. Dumbbell Shrug3-4 sets of 8-12 reps Barbell Deadlift Barbell Deadlift 6. Barbell Deadlift3-4 sets of 8-12 reps Bicep Exercises:Concentration Curls Concentration Curls 1. Concentration Curls6-9 sets of 8-12 reps Barbell Curl Barbell Curl 2. Barbell Curl6-9 sets of 8-12 reps Hammer Curls Hammer Curls 3. Hammer Curls6-9 sets of 8-12 reps Preacher Hammer Dumbbell Curl Preacher Hammer Dumbbell Curl 4. Preacher Hammer Dumbbell Curl6-9 sets of 8-12 reps Forearms Exercise:Palms-Up Barbell Wrist Curl Over A Bench Palms-Up Barbell Wrist Curl Over A Bench 1. Palms-Up Barbell Wrist Curl Over A Bench6-9 sets of 8-12 reps Workout 3: Quads/Hamstrings/Calves/Abs
Quads Exercise:Leg Press Leg Press 1. Leg Press3-4 sets of 8-12 reps Barbell Squat Barbell Squat 2. Barbell Squat3-4 sets of 8-12 reps Leg Extensions Leg Extensions 3. Leg Extensions3-4 sets of 8-12 reps One Leg Barbell Squat One Leg Barbell Squat 4. One Leg Barbell Squat3-4 sets of 8-12 reps Hamstrings Exercises:Lying Leg Curls Lying Leg Curls 1. Lying Leg Curls3-4 sets of 8-12 reps Stiff-Legged Barbell Deadlift Stiff-Legged Barbell Deadlift 2. Stiff-Legged Barbell Deadlift3-4 sets of 8-12 reps Seated Leg Curl Seated Leg Curl 3. Seated Leg Curl3-4 sets of 8-12 reps Calf Exercises:Seated Calf Raise Seated Calf Raise 1. Seated Calf Raise6-9 sets of 8-12 reps Standing Calf Raises Standing Calf Raises 2. Standing Calf Raises6-9 sets of 8-12 reps Calf Press Calf Press 3. Calf Press6-9 sets of 8-12 reps Ab Exercises:Crunches Crunches 1. Crunches6-9 sets of 8-12 reps Hanging Leg Raise Hanging Leg Raise 2. Hanging Leg Raise6-9 sets of 8-12 reps
[ Lee Labrada's Fitness Program ]
Bookmark and Share Related Articles Build A Powerful Back With Easy-To-Follow Guide! 5 Exercises To Help You Create The Best Triceps Workout! Taking FST-7 Training Program For A Test Drive - Part 3: Shoulders And Traps! View All Workout Programs Articles About The Author Dustin Lapray VIEW AUTHOR PAGE Dustin has an extensive background in writing and editing and is an integral part of the process as Bodybuilding.com takes its content to a new level!

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SUCCESS Your comment has been posted! Because comments are displayed from oldest to newest, it will appear on the last page.   ERROR: You can only post one comment per 15 seconds.   3 Comments Showing 1 - 3 of 3 Comments Previous 1 Next comment on this articleLog In to Comment(5 characters minimum.)

notify me when users replay to my commentnotify me when any new comments are posted hapen

Rep Power: 10

rep this user 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

Article Rated: 5 Jan 27, 2012 1:17am | report BodyStats 6 '3", 229 lbs You, wrightbody, jackknife, and 4 others like this stackums

Rep Power: 60167

rep this user stackums

i would read that as total of all combined excersizes (2-3 sets bis/2-3 sets tris/2-3 sets calves)

Jan 27, 2012 12:38pm | report BodyStats 5 '4", 128 lbs 22% BF cjohnson32

Rep Power: 10

rep this user 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.

Article Rated: 0 Jan 29, 2012 6:56pm | report BodyStats 5 '8", 176 lbs 8% BF Showing 1 - 3 of 3 Comments Previous 1 Next .wicket-modal { padding:5px }.wicket-modal .w_content_1 { background-color:white } Featured Product Lean Body On The Go! RTD Labrada Lean Body On The Go! RTD

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