Sean Hayes Training

40min.. Cardio 6 days a week after workout

Monday: Abs, Chest

1 Start with 3 ab movements (4 sets of 25 reps), for example; leg lifts, side bends, and ab
machine crunch
1. Incline bench press (4 sets, 20, 16, 12, 10 reps increasing weight as you go) drop set with
a lighter weight DB incline press for 20 reps for all 4 sets
2. Flat press (4 sets, 20, 16, 12, 10 reps increasing weight as you go) drop set with a lighter
weight DB flat bench press for 20 reps for all 4 sets
3. Pec Fly, cables or pec deck (4 sets, 20, 16, 12, 10 reps increasing weight as you go)
superset with bench pushups (hands on bench, feet on floor), 20reps for 3 sets
4. Dips on dip machine: (4 sets 20 reps increasing weight as you go) superset with DB flyes
4 sets 20 reps

Tuesday: Abs, Calves, Quads

5. Abs: 3 ab movements (4 sets of 25 reps), for example; leg lifts, side bends, and ab
machine crunch
1. Quad. Extensions (4 sets 20 reps) superset with bodyweight squats, 20 reps for all 4 sets
2. Hack or Smith Machine squats (4 sets 20 reps increasing weight as you go) superset with
walking lunges, 15reps each leg, work up to holding 20 to 25 pound dumbbells in each
hand.
3. Leg press (4 sets, 20 reps increasing weight as you go) superset with bench step-ups,
15reps each leg work up to holding 5 to 10 pound dumbbells in each hand
4. Single leg quad. Extensions (3 sets, 15 reps back and forth each leg without stopping)
5. Calves Start with 3 calf movements (4 sets of 25 reps), for example seated calf raise,
standing double leg weighted calf raise and single leg calf raises

Wednesday: Abs, Shoulders, Tris

1.Start with 3 ab movements (4 sets of 25 reps), for example; leg lifts, side cable crunch, and
ab machine crunch
1. DB lateral raises (4 sets, 20, 16, 12, 10 reps increasing weight as you go) drop set with a
lighter weight DB lateral raise (15-20lbs), 20 reps
2. Seated shoulder press (4 sets, 20, 16, 12, 10 reps increasing weight as you go) drop set
with a lighter weight (20lb) DB standing shoulder presses, 20reps
3. Front raise (4 sets, 20, 16, 12, 10 reps increasing weight as you go), superset with
upright rows with 20 to 40 pound ez bar or straight bar (wide grip), 20 reps
4. Rear delt fly (4 sets, 20, 16, 12, 10 reps increasing weight as you go), superset with
standing bent over DB rear delt flyes, 20reps
5. Triceps straight bar push down on the cable (4 sets, 25,20,15,12 reps increasing weight as
you go), minimal rest in between the two movements.
6. Triceps overhead extensions using cable EZ curl bar (4 sets 25, 20, 15, 12 reps increasing
weight as you go), minimal rest in between the two movements
7. Triceps single arm rope or handle pushdowns (4 sets 25, 20, 15, 12 reps increasing weight
as you go), minimal rest in between the two movements
Thursday: Abs, Back, Bis
1. Start with 3 ab movements (4 sets of 25 reps), for example; leg lifts, side cable crunch,
and ab machine

2. Wide grip lat. Pull down (4 sets, 20, 16, 12, 10 reps increasing weight as you go)drop set
with a lighter weight pull down, 20reps
2. Seated close grip row (4 sets, 20, 16, 12, 10 reps increasing weight as you go) superset
with bent over DB rows, 20reps
3. Assisted Pull-ups or Underhand grip Pull down(4sets, 20,16,12,10 reps) superset with
Straight arm pull downs, using a wide grip( 20reps)
4. Bent over rows, wide grip (4 sets, 20, 16, 12, 10 reps increasing weight as you go) drop
set with a lighter weight bent over row, 20reps
6. Bicep standing Alternating DB curls ( 4 sets 25, 20, 15, 12 reps increasing weight as you
go.
7. Bicep preacher curls (4 sets 25, 20, 15, 12 reps increasing weight as you go.
8. Bicep rope curls (4 sets 25, 20, 15, 12 reps increasing weight as you go.
9. Bicep standing EZ bar curls (4 sets 20 reps increasing weight as you go.

Friday: Abs, Calves Hamstrings

1. Start with 3 ab movements (4 sets of 25 reps), for example; leg lifts, side cable crunch,
and ab machine
2. Seated hamstring curl (4 sets 25,20,15,12 reps increasing weight as you go)superset with
walking lunges, 15reps each leg, work up to holding 25-45lb plates.
2. Lying hamstring curl (4 sets, 25,20,15,12 reps increasing weight as you go)superset with
step-ups, 15each leg, work up to holding 25lb.
3. Single leg, standing ham. Curl (4 sets,25,20,15,12 reps increasing weight as you
go)superset with Stiff Leg Dead lifts (4sets, 20)
4. Adductor machine 4 sets 20 reps
5. Calves Start with 3 calf movements (4 sets of 25 reps), for example seated calf raise,
standing double leg weighted calf raise and single leg calf raises

Saturday: Abs, Cardio only 40min.

Sunday: REST