Workout Routine: Sean Sapera Physique IFBB Pro

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Sean Sapera Workout Routine

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
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