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Lee Priest Arm Workout

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What was Lee Priest's arm training routine?

lee priest arm workout

Lee Andrew Priest McCutcheon was born on the 6th July 1972 in Newcastle, Australia. Lee's mother was a bodybuilding competitor and he actually posed with her on more than one occasion. Lee started training when he was 12, competed the first time at 13 and won.

Lee went on to win many other competitions and eventually won the IFBB Mr. Australia three years in a row. Any other bodybuilder winning titles like that would have been offered a pro-card but he was too young. It was only at the IFBB Niagara Falls Championships in 1993 IFBB where he placed 9th that he was eventually offered his pro-card.

Lee Priest became the youngest man to ever turn IFBB pro, which he did when he was only 20 years old holding 3 consecutive Mr. Australia titles. Lee went on to compete 43 times for the IFBB and they still gave him a lifetime ban from competing because he competed, and won the NABBA Mr. Universe in 2013.

Lee competes at around 200lbs but he stands only 5'4" (1.65m) tall which makes those incredible 22 inch arms of his look even bigger than they already are. Lee explains that he got those big guns by using what he calls his 17 arm fundamentals, which are 8 different movements for biceps, 5 for his triceps and then 4 movements for his forearms.

His first fundamental Rule 1 is volume where he explains that he must never fall for the small muscles need less volume stories. Lee does 20 sets when he trains his biceps and that is his minimum. Rule 2 is to include standing barbell curls on every biceps workout he does. Go hard and heavy, but never cheat.

Rule 3 is to always superset towards the end of the workout. Rule 4 is to always include two-arm preacher curls every time he trains biceps. Rule 5 is to constantly change your workouts. Lee explains that your body is built to adapt and doing the same workout just means you’ll grow slower.

Rule 6 is to always include dumbbell preacher curls when doing biceps. Rule 7 is to start each biceps workout with D/B concentration curls. Rule 8 is to always alternate D/B curls on every arm workout he does. Rule 9 is when training arms to always include two-arm D/B extensions for triceps.

Rule 10 is to always do one-arm-behind-the-neck D/B extensions whenever he trains arms. Rule 11 to always include triceps extensions every time you train arms. Rule 12 is to always include V-bar cable pushdowns. Rule 13 always include close-grip bench-press when doing triceps.

Rule 14 is to always use a cambered-bar reverse curling motion for balancing mass in your arms. Rule 15 is to always train forearms after you train back. Rule 16 is to always use high repetitions on forearms, never less than 25 and often all the way up to 100 reps when training forearms. His last rule which is Rule 17 is to curl and twist through all three dimensions when training forearms.

Below is an example of Lee's intermediate arm workout:

D/B Concentration Curls 3 X 4. 6. 8.
Barbell Curls 3X 4. 6. 8.
Preacher Curls with Cambered-Bar 3 X 4. 6. 8.
Seated Alternate D/B Curls 3 X 4. 6. 8. Super-set with Underhand Chin-ups 4 X Failure
D/B Preacher Curls 3 X 4. 6. 8.
Close-Grip Bench-press 3 X 4. 6. 8.
Two-Arm D/B Extensions 3 X 4. 6. 8.
Lying French Press 3 X 4. 6. 8.
V-Bar Cable Press-down 3 X 4 6-8 superset with French Press (seated) 3 X 4. 6. 8.
One-Arm D/B Extensions 3 X 4. 6. 8.
Reverse Curls with Cambered-Bar 3 X 4. 6. 8.
Barbell Wrist Curls 3 X 4. 6. 8.
Alternate D/B Hammer Curls 3 X 4. 6. 8.
D/B Wrist Curls 3 X 4. 6. 8.

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The information presented is not intended for the treatment or prevention of disease, nor a substitute for medical treatment, nor as an alternative to medical advice.

Any of this advice should not be adopted without a consultation with your health professional.

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