LEE HANEY'S SUGGESTED ROUTINES

Suggested Mass Building Routines: Less than 6 months of training experience Beginning Routine:

MONDAY/THURSDAY SETS REPS Incline Sit-ups Seated Calf Raises Bench Presses Barbell Rows Reverse Curls Wrist Curls 2-3 5 6 6 3 3 15-20 15-6* 15-5* 12-5* 12-5* 10-6* 15-10*

Standing Barbell Presses 5

TUESDAY/FRIDAY SETS REPS Leg Raises Squats Barbell Shrugs Close Grip Bench Barbell Curls 2-3 6 5 4 4 10-15 15-5* 12-6* 15-6* 12-6* 12-6* 15-6*

Stiff Legged Deadlifts 4

Standing Calf Raises 5

Advanced Routine: (more than 6 months training experience)

MONDAY/THURSDAY Incline Situps Incline Bench Press Dips Seated Pulley Rows Front Lat Pulldowns Upright Rows Reverse Curls Wrist Curls Seated Calf Raises

SETS REPS 3-4 6 4 6 4 3 4 4 6 15-20 15-5* 12-6* 15-5* 12-6* 15-5* 10-6* 10-5* 15-2* 15-6*

Seated Machine Front Presses 5

TUESDAY/FRIDAY SETS REPS Leg Raises Squats Leg Presses Stiff Leg Deadlifts Leg Curls Close-grip Bench Preacher Curls 3-4 7 5 5 3 5 5 10-15 20-5* 12-5* 15-6* 10-6* 15-6* 15-6* 15-6*

Standing Calf Raises 5 *=pyramid the weights