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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 ProgramWatch 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 - RestFor 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/TricepsChest Exercises:
1. Barbell Bench Press - Medium Grip3-4 sets of 8-12 reps 
2. Dumbbell Flyes3-4 sets of 8-12 reps 
3. Incline Dumbbell Flyes3-4 sets of 8-12 reps 
4. Incline Dumbbell Press3-4 sets of 8-12 reps 
5. Straight-Arm Dumbbell Pullover3-4 sets of 8-12 reps 
6. Flat Bench Cable Flyes3-4 sets of 8-12 reps Shoulder Exercises:
1. Side Lateral Raise3-4 sets of 8-12 reps 
2. Dumbbell Shoulder Press3-4 sets of 8-12 reps 
3. Standing Barbell Press Behind Neck3-4 sets of 8-12 reps 
4. Upright Barbell Row3-4 sets of 8-12 reps 
5. One-Arm Side Laterals3-4 sets of 8-12 reps 
6. Cable Seated Lateral Raise3-4 sets of 8-12 reps Triceps Exercises:
1. Triceps Pushdown6-9 sets of 8-12 reps 
2. Dumbbell One-Arm Triceps Extension6-9 sets of 8-12 reps 
3. Lying Dumbbell Tricep Extension6-9 sets of 8-12 reps 
4. Bench Dips6-9 sets of 8-12 reps Workout 2: Back/Biceps/ForearmsBack Exercises:
1. Underhand Cable Pulldowns3-4 sets of 8-12 reps 
2. Bent Over Barbell Row3-4 sets of 8-12 reps 
3. Bent Over Two-Dumbbell Row3-4 sets of 8-12 reps 
4. Seated Cable Rows3-4 sets of 8-12 reps 
5. Dumbbell Shrug3-4 sets of 8-12 reps 
6. Barbell Deadlift3-4 sets of 8-12 reps Bicep Exercises:
1. Concentration Curls6-9 sets of 8-12 reps 
2. Barbell Curl6-9 sets of 8-12 reps 
3. Hammer Curls6-9 sets of 8-12 reps 
4. Preacher Hammer Dumbbell Curl6-9 sets of 8-12 reps Forearms Exercise:
1. Palms-Up Barbell Wrist Curl Over A Bench6-9 sets of 8-12 reps Workout 3: Quads/Hamstrings/Calves/AbsQuads Exercise:
1. Leg Press3-4 sets of 8-12 reps 
2. Barbell Squat3-4 sets of 8-12 reps 
3. Leg Extensions3-4 sets of 8-12 reps 
4. One Leg Barbell Squat3-4 sets of 8-12 reps Hamstrings Exercises:
1. Lying Leg Curls3-4 sets of 8-12 reps 
2. Stiff-Legged Barbell Deadlift3-4 sets of 8-12 reps 
3. Seated Leg Curl3-4 sets of 8-12 reps Calf Exercises:
1. Seated Calf Raise6-9 sets of 8-12 reps 
2. Standing Calf Raises6-9 sets of 8-12 reps 
3. Calf Press6-9 sets of 8-12 reps Ab Exercises:
1. Crunches6-9 sets of 8-12 reps 
2. Hanging Leg Raise6-9 sets of 8-12 reps [ Lee Labrada's Fitness Program ]
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! \ABS\Auto Blog Samurai\data\LouPinbodybuildingblog\New bodybuild tips\dustin-lapraysig2.jpg)
View All Articles By This Author RATE THIS ARTICLE POOR 12345678910 EXCELLENT OVERALL RATING N/A Out of 10
3 Ratings
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
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 Permalink 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 Permalink Showing 1 - 3 of 3 Comments Previous 1 Next .wicket-modal { padding:5px }.wicket-modal .w_content_1 { background-color:white } Featured Product
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