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Lee Labrada Workout

Lee Labrada Bodybuilding Workout Routine

Lee Lebrada is a professional bodybuilder that built his muscle by training 3 days and resting 1 day doing a training split routine over 6 days, then repeating. For his large body-parts like back and legs, Lee would choose do 4 exercises and be doing 3-to-4 sets of 8-to-12 reps, each body-part getting a total of 12-16 sets.

For his medium sized body-parts like his chest and shoulders Lee would then choose 3 exercises and be doing 3-to-4 sets of 8-to-12 reps each, doing a total of 9-12 sets. For biceps, triceps and his calves, Lee would do a total of 6-to-9 sets with 8-to-12 reps on each set.

Day 1 – Workout 1: Chest/Shoulders and Triceps:

Day 2 – Workout 2: Back/Biceps and Forearms:

Day 3 – Workout 3: Quads/Hamstrings/Calves and Abs:

Day 4 – Off: REST DAY

Day 5 – Repeat cycle

This 3 day cycle then repeats. Lee explains that he started to pack on mass only when he began to incorporate some of Mike Mentzer’s high-intensity principles into his own training. But he would never do the 1-3 sets per body-part type regimens Mike advocated which he thought was a bit extreme.

Especially doing 20 sets per body-part, settling for 6 to 8 sets for the smaller body-parts like arms, then for larger body-parts, 10-12 sets, and maybe 15 sets for back, going to failure on each set using as much weight as possible. Lee Labrada Workout routine rotating Workouts 1, 2, and 3, resting one day and then repeating the cycle again.

Day 1: Chest/Shoulders and Triceps:

1. Barbell Bench-press (Medium Grip): 3-4 X 8-12 reps
2. D/B Flyes: 3-4 sets of 8-12 reps
3. Incline D/B Flyes: 3-4 X 8-12 reps
4. Incline D/B Press: 3-4 X 8-12 reps
5. Straight-Arm D/B Pullovers: 3-4 X 8-12 reps
6. Bench Cable Flyes (flat-bench): 3-4 X 8-12 reps
7. Side Lateral Raises: 3-4 X 8-12 reps
8. D/B Shoulder Press: 3-4 X 8-12 reps
9. Standing B/B Press Behind Neck: 3-4 X 8-12 reps
10. Upright B/B Rowing: 3-4 X 8-12 reps
11. One-Arm Side Lateral Raises: 3-4 X 8-12 reps
12. Seated Cable Lateral Raises: 3-4 X 8-12 reps
13. Triceps Pushdowns: 6-9 X 8-12 reps
14. One-Arm D/B Triceps Extensions: 6-9 X 8-12 reps
15. Lying D/B Triceps Extensions: 6-9 X 8-12 reps
16. Bench Dips: 6-9 X 8-12 reps

Day 2: Back/Biceps and Forearms:

1. Underhand Cable Pull-downs: 3-4 X 8-12 reps
2. Bent-over Barbell Rows: 3-4 X 8-12 reps
3. Bent-over 2D/B Rowing: 3-4 X 8-12 reps
4. Seated Cable Rowing: 3-4 X 8-12 reps
5. D/B Shrugs: 3-4 X 8-12 reps
6. Barbell Deadlift: 3-4 X 8-12 reps
7. Concentration Curls: 6-9 X 8-12 reps
8. Barbell Curl: 6-9 X 8-12 reps
9. Hammer Curls: 6-9 X 8-12 reps
10. Preacher Hammer D/B Curls: 6-9 X 8-12 reps
11. Barbell Wrist Curl Over-a- bench (wrists up): 6-9 X 8-12 reps

Day 3: Quads/Hamstrings/Calves and Abs:

1. Leg Press: 3-4 X 8-12 reps
2. Barbell Squat: 3-4 X 8-12 reps
3. Leg Extensions: 3-4 X 8-12 reps
4. One Legged Barbell Squats: 3-4 X 8-12 reps
5. Lying Leg Curls: 3-4 X 8-12 reps
6. Stiff-Legged Deadlift (barbell): 3-4 X 8-12 reps
7. Seated Leg Curls: 3-4 X 8-12 reps
8. Seated Calf Raises: 6-9 X 8-12 reps
9. Standing Calf Raises: 6-9 X 8-12 reps
10. Calf Press: 6-9 X 8-12 reps
11. Crunches: 6-9 X 8-12 reps
12. Hanging Leg Raises: 6-9 X 8-12 reps

Day 4: REST DAY

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