Lee Haney trained by the motto of “Stimulate, don’t annihilate,” and it served as a reasoned counterpoint to cries of “No pain, no gain!” As he collected a record eight Sandows from 1984 to 1991 in the Mr. Olympia Competitions, the Georgian giant quietly did things his way. He followed the three-on, one-off system, popular in the ’80s, but steered clear of the typical push-and-pull division of upper body. Instead, he grouped chest with arms and back with shoulders, as shown here. Thus, Haney had a “width day” dedicated to the breadth he used to dominate bodybuilding for nearly a decade.
Tip Sheet
Haney often hit back and shoulders separately on the same day. When doing them in the same workout, cut down on sets to conserve energy.
You can alternate back and shoulder exercises. Just make sure rear delts are worked last.
Do more pulldowns and pull-ups for upper lats and more laterals and upright rows for medial delts.
