Sean Harley Workout Routine

Sean Harley is a fitness competitor, cover model, certified trainer and entrepreneur. He is a co-owner of Rock Solid Nutrition and iThinkFit Gym.
Sean began his competitive fitness career with the WBFF where he earned his pro card after winning his very show. He went on to get second at the world championships before making the move to the NPC/IFBB. Within his first year in the NPC, Sean got first place at a Jr. Nationals shows to become an IFBB Pro.
As a fitness model, Sean has been featured in dozens of prominent fitness magazines. He also has been on the cover of numerous international fitness and lifestyle magazines. Sean was the very first BodySpace spokes model for bodybuilding.com. He’s featured in hundreds of videos for the gigantic bodybuilding.com exercise database.

  • Hometown — Omaha, Nebraska
  • Occupation — Fitness competitor, cover model, certified trainer, and entrepreneur
  • Height — 5′ 10
  • Weight — 200 lbs. (Off Season), 185 lbs. (Competition Weight)
  • Hair color — Brown
  • Eye color — Green
  • Waist — 32in
  • Shoe — 10.0
  • Websites — www.ithinkfitgym.com and www.ithinkfit.com



DIET 


Meal 1

  • 1 cup Oatmeal 
  • 1 cup Liquid Egg Whites 
  • 1 scoop Rock Solid Cinnabun Whey Protein
Meal 2
  • 7 oz. Tilapia 
  • 1 tbsp. Flaxseed Oil
Meal 3
  • 6 oz. Chicken Breast 
  • 6 oz. Sweet Potato
Meal 4
  • 2 scoops Rock Solid Whey Protein 
  • 1Banana 
  • 6 oz. Sweet Potato
Meal 5
  • 7 oz. Tilapia 
  • 1 tbsp. Flaxseed Oil
Meal 6
  • 7 oz. Tilapia
Meal 7
  • 1 cup Liquid Egg Whites 
  • 1 scoop Rock Solid Cinnabun Whey Protein

SUPPLEMENTS 


Sean Harley is a co-owner of Rock Solid Nutrition supplements.
  • Rock Solid Pre Pump (Pre-Workout) 
  • Rock Solid No Fatigue (Pre-Workout) 
  • BCAA

ROUTINE 



Day 1 – Chest / Calves 
Day 2 – Back 
Day 3 – Legs 
Day 4 – Shoulders / Calves 
Day 5 – Arms 
Day 6 and 7 – Rest 


EXERCISES 


DAY 1 (Chest / Calves Day )

  1. Flat Bench Press (4 sets of 10,8,8,6 reps) 

  2. Incline Dumbbell Press (3 sets of 10 reps) 

  3. Incline Bench Press (3 sets of 10 reps) 

  4. Cable Crossover (3 sets of 10 reps) 

  5. Incline Dumbbell Flyes (3 sets of 10 reps) 

  6. Standing Bodyweight Calf Raise (4 sets of 100 reps) 


DAY 2 (Back) 

  1. Pullups (3 sets to failure) 

  2. Deadlifts (4 sets of 8 reps) 

  3. Bent-Over Barbell Row (3 sets of 10 reps) 

  4. Lat Pulldown (3 sets of 10 reps) 

  5. Seated Cable Rows (3 sets of 10 reps) 


DAY 3 (Legs) 

  1. Barbell Squats (4 sets of 10,8,8,6 reps) 

  2. Leg Press (4 sets of 10,10,8,8 reps) 

  3. Romanian Deadlift (3 sets of 10 reps) 

  4. Leg Extensions (7 sets of 15 reps, 30 seconds rest) 

  5. Seated Leg Curls (7 sets of 15 reps, 30 seconds rest) 


DAY 4 (Shoulders / Calves) 

  1. Dumbbell Shoulder Press (4 sets of 10 reps) 

  2. Cable Upright Row (3 sets of 10 reps) 

  3. Reverse Flyes (3 sets 10 reps) 

  4. Front Raises (3 sets of 10 reps) 

  5. Cable Lateral Raises (3 sets of 10 reps) 

  6. Standing Calf Raises (10 sets of 10 reps) 

  7. Seated Calf Raises (4 sets of 15 reps) 


DAY 5 (Arms) 

  1. Incline Biceps Curls (3 sets of 10 reps) 

  2. EZ Bar Curl (3 sets of 10 reps) 

  3. Dumbbell Preacher Curl (3 sets of 10 reps) 

  4. Hammer Curls (3 sets of 10 reps) 

  5. Close-Grip Bench Press (3 sets of 10 reps) 

  6. Cable Overhead Extension (3 sets of 10 reps) 

  7. Triceps Rope Pushdown (3 sets of 10 reps) 

  8. Dips (3 sets to failure) 




Quote 
You are what you create, and you are ALWAYS creating.

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