Since Sean Sarantos and his body don’t always agree with a set workout schedule, he bases his routines off how his body feels each day. Email More by Dustin Lapray Feb 06, 2012 Since Sean Sarantos and his body don't always agree with a set workout schedule, he bases his routines off how his body feels each day. That may not be as easy for you as it is for this fitness professional. He includes a full weekly split, but doesn't always abide by it daily.
He works two muscle groups per day. He typically performs 'big' lifts early in the week and then works isolation movements later in the week to tone. He likes to give his muscles at least 48 to 72 hours of rest between training days.
If you have an injury, make sure not to overexert the injured area. But neither should you overwork the healthy parts of your body. It's a delicate balance, trying to improve one lagging muscle group without wrecking your overall physique.
Sean used to run marathons and triathlons, but his cardio these days relies on CrossFit 3 times weekly and some weekend runs.
Sean Sarantos's Fitness ProgramWatch The Video - 12:25
Sean's Training Philosophy
Says Sean: "The hardest step for anyone to make is the first step into the gym, the journey toward a better life. Even avid fitness goers can be uncomfortable around others. As long as we keep in mind that the benefits will outweigh the insecurities, we can put one foot in front of the other and BOOM! Before you know it, you're a new person! But it always takes that FIRST STEP and everyone has to remember that. You can't leap, skip and jump your way to success. You first have to trip, fall and maybe collect some scars along the way."
Day 1: Chest Superset:
Dumbbell Bench Press4 sets of 10-12 reps 
Pushups (Close and Wide Hand Positions)4 sets of 25 reps Superset: 
Incline Dumbbell Press4 sets of 10 reps 
Plyo Push-up4 sets of 15 reps Superset: 
Cable Crossover4 sets of 20 reps 
Pushups on Medicine Ball4 sets of 15 reps Day 2: BackSuperset: 
Wide-Grip Lat Pulldown4 sets of 12 reps 
Close-Grip Front Lat Pulldown4 sets of 15 reps Superset: 
Seated Cable Rows4 sets of 15 reps 
Pullups4 sets of 10-15 reps Superset: 
Bent Over Barbell Row3 sets of 15 reps 
Hyperextensions (Back Extensions)3 sets to failure Day 3: Arms Superset: 
Dumbbell Alternate Bicep Curl4 sets of 12 reps 
Lying Triceps Press4 sets of 15 reps Superset: 
Standing Biceps Cable Curl 4 sets of 15 reps 
Triceps Pushdown 4 sets of 20-25 reps Superset: 
Cable Hammer Curls - Rope Attachment4 sets of 15 reps 
Triceps Pushdown - Rope Attachment4 sets of 20 reps Superset: 
One Arm Dumbbell Preacher Curl4 sets of 12 reps, each arm 
Tricep Dumbbell Kickback4 sets to failure Day 4: Legs 
Barbell Squat4 sets of 12, 10, 8, 6 reps 
Leg Press4 sets of 15, 12, 10 reps, dropset 10 
Leg Extensions (triple drop set)3 sets of 15, 12, 10 reps, increasing weight 
Seated Leg Curl4 sets of 15, 12, 10, 10 reps 
Stiff-Legged Dumbbell Deadlift3 sets of 10 reps Day 5: Shoulders Superset: 
Arnold Dumbbell Press4 sets of 15 reps 
Side Lateral Raise4 sets of 20 reps Superset: 
Front Dumbbell Raise4 sets of 12 reps, each arm 
Reverse Flyes4 sets of 20 reps Triset: 
One-Arm Side Laterals4 sets of 15 reps 
Upright Barbell Row4 sets of 10 reps 
Front Plate Raise4 sets to failure Days 6 and 7: Swim and/or Jog 
Jogging-Treadmill30 min [ Sean Sarantos's Fit 360 Program ]
Related Articles What Is The Best All Dumbbell Workout? All About Partner Assisted Manual Resistance Training! Rotation Training For Multiple Goals! View All Workout Programs Articles About The Author Dustin Lapray VIEW AUTHOR PAGE Dustin has an extensive background in writing and editing and is an integral part of the process as Bodybuilding.com takes its content to a new level! 
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1 Ratings
Rep Power: 10
rep this user CanadianLifter9 The training program that sean talks about in the video is not the same as the one listed below the video. It would be nice to see his actual program.
Article Rated: 0 Feb 3, 2012 6:38pm | report BodyStats 5 '10", 172 lbs Permalink
Rep Power: 10
rep this user Erik1995 Liked this video, he says a lot of vice things and tips
Article Rated: 0 Feb 4, 2012 12:01am | report BodyStats 5 '10", 169.4 lbs 17% BF Permalink
Rep Power: 10
rep this user UnleashThBeast umm..no calf training???
Article Rated: 0 Feb 4, 2012 5:32pm | report BodyStats 5 '10", 255 lbs 17% BF Permalink
Rep Power: 4589
rep this user CristianTorrent EXCELLENT! GONNA TRY IT
Article Rated: 0 Feb 7, 2012 6:43am | report BodyStats 5 '6", 192 lbs 5% BF Permalink Showing 1 - 4 of 4 Comments Previous 1 Next Previous 1 Next .wicket-modal { padding:5px }.wicket-modal .w_content_1 { background-color:white } Featured Product
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