Lee Priest is one of the most well-known and respected bodybuilders from the 90's and early 2000's. While he never won an Olympia title, Priest consistently had some of the best arms in the history of the sport.
We're going to take a look at the intense arm workout that Lee used to build his legendary guns and some of his general fitness tips. If you're brave enough to give this sleeve-ripping workout a shot, keep reading.
Lee Priest's Arm Workout
On several occasions, Priest has said that he loved training with high volume like some of the greats of yesteryear, such as Arnold. So, without further ado, here's the workout:
Superset 1: Overhead Cable Curls/Rope Pushdown
3 sets of 10 reps each
Superset 2: Incline Dumbbell Curls/Triceps Pushdowns
4 sets of 10-12 reps each
Superset 3: Hammer Strength Machine Triceps Extension/Machine Preacher Curls
3 sets of 10-12 reps each
Superset 4: EZ Curls/High Pulley Overhead Triceps Extensions
3 sets of 10-20 reps each
Superset 5: Alternating Hammer Curls/Single-Arm Overhead Dumbbell Tricep Extension
3 sets of 10-12 reps each
Dumbbell Wrist Curl - Optional
2 sets to failure
Five Lee Priest Training Tips
Whether you like him or not, Lee Priest knows how to build a killer physique. Here are five tips to help you make the most out of your gym sessions.
1. Change Rep Ranges
For basic standalone mass-building exercises (barbell curl, dumbbell curls, close grip bench, etc...), aim for a rep range of 6-8. For other exercises and supersets, stick to the 10-12 rep range.
2. Don't Sacrifice Form For Weight
It's more important to have strict form than moving a massive amount of weight. The whole point of the exercise is to stress the muscle, and in breaking form, you're just cheating yourself out of possible gains.
3. Always Warm Up Properly
Too often, you'll see people jump into an exercise without properly getting warmed up. Take bench press, for example. Getting a feel for the bar and how the movement feels on that particular day can save you from potential injury. Not to mention that warm-up sets can make sure your joints and muscles are ready to move serious weight.
4. Focus On Contraction
This one plays off of number 2. The mind-muscle connection is a real thing. If you're doing a set of biceps curls, you shouldn't be worrying about what song is playing in your headphones, what weight the person next to you is doing, or what that cutie on the cable tower is wearing. You should focus on the pump and try to build your biceps to be as big as a mountain or try to build them to look like your favorite bodybuilder's arms.
5. Don't Train Arms The Day Before Chest/Back Workouts
Training your arms before heavy lifts such as bench press or pulldowns can result in your arms fatiguing before those bigger muscles have a chance to work to their full potential. If you are planning on working your tris or bis on the same day as a larger muscle group, do it after you sufficiently hit those muscles.
Conclusion
There you have an absolute beast of an arm workout, and some other training tips to remember as you're hitting the gym. We'd love to hear from anyone that has taken on the Lee Priest Arm Workout Gauntlet in the comments below.
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