"Lee Haney’s Ultimate Bodybuilding" by Lee Haney

• No one can move right to an advance program in any sport or discipline.
• All bodybuilders and athletes must begin with a basic program.
• All weight training springs from a careful analysis of your anatomy.
• Take care of business and get out [of the gym].
• Foundation workout. Two exercises per body part. A quick, effective forty-five minute workout.
• Schedule
• Day 1: Biceps, Chest, and Abdominals
• Day 2: Shoulders and Back
• Day 3: Triceps, Legs, and Abdominals
• Take a day off and repeat
• Chest
• Bench press: 4 x 6 - 8
• Incline bench press: 4 x 6 - 8
• Back
• Wide-grip pull-downs: 3 - 4 x 8 -10
• Barbell bent-over row: 3 - 4 x 8 - 10
• Shoulders
• Military press: 3 - 4 x 8 - 10
• Lateral raise: 2 - 3 x 10 - 12
• Biceps
• Barbell curl: 4 x 6 - 8
• Preacher curl: 3 - 4 x 10 -12
• Triceps
• Triceps press-down: 4 x 10 - 12
• Lying-down triceps extension: 3 - 4 x 8 - 10
• Calves
• Standing toe raise: 4 - 5 x 20
• Abdominals
• Incline sit-up: 3 - 4 x 15 - 20
• Seated crunch: 3 - 4 x 15 - 20
• Legs
• Leg extension: 3 - 4 x 12 - 15
• 45-degree leg press: 4 x 10 - 12
• Leg curl: 3 - 4 x 12 - 15
• Do your aerobic exercise -- at least three days a week, twenty minutes per session, at 65-85 percent of your maximum heart rate -- after your weight workout.
• Avoid aerobic training on leg day; it’s overkill for the quadriceps and hamstrings.
• Building on an impressive physique demands consistency and dedication.
• Selecting a partner isn’t easy. Here are a few things to consider: Find a person who is as serious as you are. Totally committed. unselfish to the core.
• You are what you eat and you are the company you keep.
• There’s no substitute for focused training, entering into a zone of total connection between the mind and muscle.
• If you can’t flex it, don’t carry it. Stay lean and in-shape all the time. Never allow fat to cover your abdominal muscles.
• The resting metabolic rate for an average male ectomorph and mesomorph is approximately 2,000 - 2,500 calories.
• Roughly 500 calories are burned per hour of weight training.
• You must add calories over and above that resting rate if, in fact, you’re looking to build size.
• Follow the ideal percentage breakdown: 60 percent carbs, 30 percent protein, 10 percent fat.
• There are seven mandatory poses: double biceps, front lat spread, overhead abdomen, side chest, triceps, rear double biceps, rear lat spread.