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.
Take Your Fitness To The Next Level
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. And this is what his arm workout delivers.
This workout contains;
- A total of 10 arm exercises (5 biceps and 5 triceps)
- 5 superests of 2 arm exercises
- 16 working sets
That’s some brutal arm training.
Be warned that this program isn’t for everyone. Only use this if you have been training for at least a year. However, if you want to take it on, just be ready.
What Is Lee Priest's Workout?
We’re going to lay out the 5 supersets that make up Lee Priest's brutal arm workout. Perform each superset before moving on to the next.
Without further ado, here's the workout:
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Superset 1 - Overhead Cable Curls & Rope Pushdown
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Superset 2 - Incline Dumbbell Curls & Triceps Pushdowns
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Superset 3 - Hammer Strength Machine Triceps Extension & Machine Preacher Curls
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Superset 4 - EZ Curls & High Pulley Overhead Triceps Extensions
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Superset 5 - Alternating Hammer Curls & Single Arm Overhead Tricep Extension
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Optional: Dumbbell Wrist Curl
Superset 1: Overhead Cable Curls & Rope Pushdown (3 X 10 reps each)
The first superset has you performing overhead cable curls (or high cable curls) for the biceps and rope pushdown for the triceps.
Perform a total of 3 sets while performing 10 reps of each exercise.
Overhead Cable Curls
Rope Pushdown
Superset 2: Incline Dumbbell Curls & Triceps Pushdowns (4 sets of 10-12 reps)
Move on to superset number 2. Here you’re going to pair incline dumbbell curls for the biceps and triceps pushdown for the triceps.
Perform a total of 4 sets with 10-12 reps per exercise.
Incline Dumbbell Curls
Triceps Pushdowns
Superset 3 - Machine Triceps Extension & Machine Preacher Curls (3 X 10-12 reps)
You’re almost halfway done!
With superset 3, you’re going to be using machines to first perform triceps extension and then preacher curls.
Perform a total of 3 sets with 10-12 reps per exercise.
Hammer Strength Machine Triceps Extension
Machine Preacher Curls
Superset 4 - EZ Curls & Overhead Triceps Extensions (3 X 10-20)
Two more supersets to go to finish Lee Priest’s arm exercise!
On the 4th superset, you’re going to perform EZ Curls for the biceps and overhead triceps extension.
For this one, you can perform higher reps for each exercise. Perform a total of 3 sets with 10-20 reps per exercise.
EZ Curls
High Pulley Overhead Triceps Extensions
Superset 5 - Alternating Hammer Curls & Single-Arm Overhead Dumbbell Tricep Extension 3 sets of 10-12 reps each
On your last superset, you’re going to perform alternating hammer curls to hit the biceps and single-arm overhead triceps extension for the triceps.
Perform 3 sets of 10-12 reps each.
Alternating Hammer Curls
Single-Arm Overhead Dumbbell Tricep Extension
Optional- Dumbbell Wrist Curl 2 Sets To Failure
If you have some extra time, you can finish off the workout with 2 sets of dumbbell wrist curls to hit the forearms. Perform each set to failure.
How To Program An Arm Workout
Usually we would say you could add an arm workout onto any upper body day. However, that’s assuming it has 2-3 exercises; this has 10.
It could easily be its own standalone exercise.
However, if you don’t want an arm-specific training day, one option could be to add chin-ups and dips at the beginning. We know that both these body weight movements put a large amount of stimulus on the biceps and triceps but you’ll also train the rest of your upper body.¹⁻²
Another option could be to add it onto a shoulder day. Perform some overhead pressing and lateral raises then jump into the arm workout.
Or, just use as is. The primary variable is don’t run this before an important chest or back day; your arms will not be functioning at maximal capacity.
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 a strict form than to move 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.
References
- Doma K, Deakin GB, Ness KF. Kinematic and electromyographic comparisons between chin-ups and lat-pull down exercises. Sports Biomech. 2013 Sep;12(3):302-13. doi: 10.1080/14763141.2012.760204. PMID: 24245055. https://pubmed.ncbi.nlm.nih.gov/24245055/
- McKenzie A, Crowley-McHattan Z, Meir R, Whitting J, Volschenk W. Bench, Bar, and Ring Dips: Do Kinematics and Muscle Activity Differ? International Journal of Environmental Research and Public Health. 2022; 19(20):13211. https://doi.org/10.3390/ijerph192013211
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