“I rotate for periods of hitting each muscle group once a week for 5 days. When I’m working two different muscle groups I’ll usually go back and forth between and exercise for each muscle in a superset fashion. This is an example of one of my 6 day splits.” – Sean Harley

Sean Harley’s Sample Workout Routine

Monday – Chest and Back

• Bench Press– 4 sets of 10, 8, 8 & 6 reps
  • Superset w/Half Dead Lifts– 4 sets of 8 reps

• Dumbbell Incline Press– 10, 10, 8 & 8 reps
  • Superset w/Dual Pulley Lat Pulldown– 4 sets of 10 reps

• Cable Flys (pulleys at chest height)– 3 sets of 10 reps
  • Superset w/Seated Row (wide handle)– 3 sets of 10 reps

• Cable Flyes (high pulley)– 3 sets of 10 reps
  • Superset w/Serratus Pull-Down– 3 sets of 10 reps
    

Tuesday – Legs and Shoulders

• Squats– 4 sets of 10, 8, 6 & 6 reps
  • Superset w/Shoulder Press– 4 sets of 12, 10, 8 & 8 reps

• Leg Press (Cybex Squat Press)–  4 sets of 10, 10, 8 & 8 reps
  • Superset w/Upright Rows– 4 sets of 10 reps

• Walking Lunge (bar)– 3 sets of 20 reps (10 steps each leg)
  • Superset w/Lateral Raise– 3 sets of 10 reps

• Romanian Deadlift– 4 sets of 8 reps
  • Superset w/Rear Dumbbell Flyes– 4 sets of 10 reps
    

Wednesday – Arms and calves

• Close Grip Bench Press– 4 sets of 10 reps
  • Superset w/Straight Bar Curls– 4 sets of 10 reps

• Tricep Kickback– 4 sets of 10 reps
  • Superset w/Seated Incline Dumbbell Curl– 4 sets of 10 reps

• Unilateral Dumbbell Overhead Extension– 4 sets of 10 reps
  • Superset w/Concentration Curl– 4 sets of 10 reps

• Standing Calve Raise– 10 sets of 10 reps

• Seated Calve Raise– 5 sets of 10 reps

Thursday – Chest and Back

• Incline Bench Press– 4 sets of 12, 10, 8 & 8 reps
  • Superset w/Bent Rows (bar)– 4 sets of 12, 10, 8 & 8 reps

• Decline Press– 4 sets of 12, 10, 8 & 8 reps
  • Superset w/Lat Pulldown (neutral grip)– 4 sets of 12, 10, 8 & 8 reps

• Incline Dumbbell Flyes (turning the pinkies in at the contraction)– 3 sets of 10 reps
  • Superset w/Dumbbell Pullover– 3 sets of 10 reps
    

Friday – Legs and Shoulders

• Squats– 4 sets of 25 reps
  • Superset w/Dumbell Shoulder Press– 4 sets of 10 reps

• Hack Squats– 3 sets of 15 reps
  • Superset w/Cable Lateral Raise– 3 sets of 10 reps

• Walking Dumbell Lunges– 3 sets of 10 reps
  • Superset w/Dumbbell Front Raise– 3 sets of 10 reps

• Lying Leg Curls– 3 sets of 15 reps
  • Superset w/Cable Rear Delt Flyes– 3 sets of 10 reps
    

Saturday – Arms and Calves

• Triceps Pushdown– 4 sets of 10 reps
  • Superset w/Low Pulley Dual Cable Curl (keeping elbows behind you)– 4 sets of 10 reps

• Lying Triceps Pullover (EZ curl bar) – 3 sets of 10 reps
  • Superset w/Preacher Dumbbell Curls– 3 sets of 10 reps

• Hammer Curls– 3 sets of 10 reps
  • Superset w/Weighted Bench Dips– 3 sets to failure

• Standing Calf Raise (bodyweight)– 4 sets of 100 reps
  • Superset w/Seated Calf Raise– 4 sets of 25 reps

continue to next page for Sean Harley’s meal plan