Training

Tota-Lee Awesome Chest and Delts

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The 8-Time Mr. Olympia, Lee Haney, was known for having a great V taper. Part of that was brought on by his thick, deep chest combined with cannonball like deltoid development. But his chest and shoulder growth was no accident or simple genetics; no Lee worked his butt off in the gym to attain his physique.

With slogans like, ‘No rest for the weary,’ being touted as he blasted through his workouts, Lee was very methodical in his all out assault on building his body. Let’s delve into his training style and routine and learn a few tips from the master.

Tota-Lee Awesome Pec Workout

While Haney used high volume training, it wasn’t just for the sake of spending time tota-lee awesome chest and deltsin the gym. Each set and rep was done for a reason. He believed in moderate weights over super heavy training and focused on the quality of each rep working through the full range of motion. With his focus on the negative portion of each rep and the level of endurance training built into his routine it seems apparent that Lee was seeking muscle development from all muscle fibers and not just focusing on the fast-twitch fibers.

  • Barbell Bench Press – 4 to 5 sets for 6 to 8 reps
  • Dumbbell Bench Press – 3 to 4 sets for 10 to 12 reps
  • Barbell Incline Presses – 3 sets for 6 to 8 reps
  • Dumbbell Incline Presses – 2 to 3 sets for 10 to 12 reps
  • Dumbbell Flyes – 3 to 4 sets for 12 to 15 reps
  • Cable Crossovers – 3 sets for 15 to 20 reps
  • Dips – 3 sets for 15 reps

Lee’s theory was to blast the chest with heavy mass building exercises and follow it up with lighter weight on the quality movements that help bring out the definition and work the edges. His listed sets included the lighter weight warm up sets so the actual number of all-out effort work sets is a bit lower than the listed number of sets. He also worked by feel. As an advanced trainer he knew when to do more or less sets based on how effectively those sets hit his muscles. That is why some set ranges are 3 to 4 or 4 to 5.

Tota-Lee Awesome Delt Workout

For shoulders he believed in pressing and then lots of laterals to make sure all heads received plenty of work. As you will note his rep ranges are a bit higher and he seemed to go easy on the vulnerable shoulder joints by not using overly heavy weight for low reps. He also didn’t waste a lot of time between sets and exercises.

  • Front Military Press – 3 to 4 sets for 10 to 12 reps
  • Rear Military Press – 3 to 4 sets for 10 to 12 reps
  • Lateral Raises – 3 sets for 12 to 15 reps
  • One-Arm Cable Laterals – 3 sets for 12 to 15 reps
  • Bent-Over Laterals – 3 sets for 12 to 15 reps
  • Bent -Over Cable Laterals – 3 sets for 12 to 15 reps
  • Reverse Upright Rows – 4 sets of 8 to 10 reps (this is done by holding a barbell behind the back and pulling it up from your butt to your mid-back. It works the rear delts and traps)

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