Sean Sapera Workout Routine
Day.1
Back, Rear delts and Biceps.
- Pulldown’s – 3 sets x 8-10 and 2 sets 4-6
- Neutral zone Wide pull downs – 4 x 8-10
- Low seated Row – 2 x 8-10 and 2 x 4-6
- Reverse grip pull downs – 3 x 4-6
- Bent over DB glass row – 4 x 8-10
- Reverse Peck deck – 3 x 20
- Incline bench reverse flys – 3x 8-10
- Standing EZ curl bar – 4 x 15
- Hanging EZ curl bar – 4 x 8-10
- Reverse grip EZ bar – 4 x 8-10
- KONGS – 2 x 8-10 and 2 x 4-6
Day.2
Chest, Triceps and Hamstring.
- Incline DBs – 10 x 10
- Incline 21’s – 3x
- Decline Press – 2 x 8-10 and 2 x 4-6
- Cable flys High/Low – 3 x 15/10
- Flat 21’s – 3 x
- Smith press – 4 x 8-10
- Dip machine – 4 x 4-6
- Rope Pulldowns – 4 x 8-10
- Reverse EZ pulldowns – 2 x 20 and 2 x 4-6
- Single arm cross overs – 3 x 10
- Single leg curl – 4 x 10
- Laying Curl – 4x 10
- Seated Curl – 4x 8-10
Day.3
- REST
Day.4
Quads, Calves and Forearms.
- Squats – 2 x 20 and 2 x 8-10
- Leg Press 4 x 15
- Leg Extentions – 4 x 15
- V- Squat – 4 x 10
- Seated Wrist curls – 3 x 10
- Standing BB Roll outs – 3 x 20
- Seated Hammer Rockers – 3 x 1 min
- Standing calve raise machine – 20 slow reps followed by 15 quick calve raise pulses standing on the floor for 4 sets
Day.5
Shoulders and Traps
- DB Press – GVT
- Military press – 2 x 8-10 and 2 x 4-6
- Standing glass laterals -5 x 15
- Standing Glass Front raises – 5 x 8-10
- Standing high rows – 4 x 10
- BB shrugs – 5 x 10 long squeeze
Day.6
Triceps and Calves
- Smith press – 3 x 4-6
- Skull crushers – 4 x 6-8
- Rope pulls – 3 x 6-8
- Reverse pulls – 3 x 6-8
- Dip machine – 4 x 15
- Standing bent knee calve raises – 4×20
