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Lee Priest Workout Routine and Diet Plan

Lee Priest, “The Blonde Myth”, has some of the best arms and forearms in the history of bodybuilding. Here is his arm routine and his workout plan, including his split. The workout is listed by exercise – sets – reps. 

LEE PRIEST’S ARM PROGRAM FOR BEGINNERS

BICEPS
Dumbbell Concentration Curls 3 10-12
Barbell Curls 3 10-12
Alternate Dumbbell Curls 3 10-12
Barbell Preacher Curls 3 10-12
Dumbbell Preacher Curls 3 10-12
TRICEPS
French Presses 3 10-12
Two-Arm Dumbbell Extensions 3 10-12
Close-Grip Bench Presses 3 10-12
V-Bar Cable Pressdowns 3 10-12
One-Arm Dumbbell Extensions 3 10-12
FOREARMS
Cambered-Bar Reverse Curls 3 12-18
Alternate Dumbbell Hammer Curls 3 12-18
Barbell Wrist Curls 3 12-18
Dumbbell Wrist Curls 3 12-18

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LEE PRIEST’S ARM PROGRAM FOR INTERMEDIATES

BICEPS
Dumbbell Concentration Curls 4 6-8
Barbell Curls 4 6-8
Cambered-Bar Preacher Curls 4 6-8
Seated Alternate Dumbbell Curls 4 6-8 superset with Underhand Chinups 4 to Failure
Dumbbell Preacher Curls 4 6-8
TRICEPS
Close-Grip Bench Presses 4 6-8
Two-Arm Dumbbell Extensions 4 6-8
Lying French Presses 4 6-8
V-Bar Cable Pressdowns 4 6-8 superset with Seated French Presses 4 6-8
One-Arm Dumbbell Extensions 4 6-8
FOREARMS
Cambered-Bar Reverse Curls 4 6-8
Barbell Wrist Curls 4 6-8
Alternate Dumbbell Hammer Curls 4 6-8
Dumbbell Wrist Curls 4 6-8


LEE PRIEST’S ADVANCED ARM PROGRAM

BICEPS
Dumbbell Concentration Curls 5 6-8
Barbell Curls 7 6-8
Alternate Dumbbell Curls 5 6-8
Cambered-Bar Preacher Curls 5 6-8 superset with Underhand Pullups 5 Sets to Failure
Dumbbell Preacher Curls 5 6-8
TRICEPS
Close-Grip Bench Presses 7 6-8
Two-Arm Dumbbell Extensions 5 6-8
Lying French Presses 5 6-8
V-Bar cable Pressdowns 5 6-8 superset with Dips 5 Sets to Failure
Seated French Presses 5 6-8
One-Arm Dumbbell Extensions 3 6-8
FOREARMS
Alternate Dumbbell Hammer Curls 5 8-10
Barbell Wrist Curls 5 25+
Dumbbell Wrist Curls 5 25+
Cambered-Bar Reverse Curls 5 25+

LEE PRIEST’S TRAINING SCHEDULE
Day 1: Legs
Day 2: Back, Forearms
Day 3: Chest
Day 4: Shoulders
Day 5: Arms

Calves Trained Daily
Abdominals Trained Every Other Day

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