Lee Priest may have been one of the shortest bodybuilders during the golden era, but his genetic blessings set him apart. Fans couldn’t get enough of his impressive arms, especially considering his height of just 5’4″. He even managed to defeat the legendary Ronnie Coleman once.
As fans, we all want to know how Lee Priest trained and what he ate. Like many of you, I was curious about his workout routine, so I did some research and discovered his exercises and diet choices, which I’m excited to share with you.
In this article, we’ll explore Lee Priest workout routine and diet, keeping it simple and easy to understand. Get ready to discover the secrets behind Lee Priest’s amazing physique and be inspired to try some of his exercises yourself.
“My most painful would be losing to Lee Priest, He was a little guy. I was a big guy. Kind of depressing.”
Ronnie Coleman
Lee Priest Stats
| Current Age | 51 years |
| Height | 5 feet 4 inches (163 cm) |
| Weight | 89 to 93 kg (196 to 205 lbs.) |
| Arms | 22 inches |
| Chest | 58 inches |
| Waist | 30 inches |
Lee Priest Workout Routine
Lee Priest incorporates a four-day workout routine, allowing himself three days for rest and recovery. He completes 5 sets of each exercise, targeting a rep range of 6 to 8 reps.
Here is Lee Priest’s Workout Plan:
- Monday: Legs
- Tuesday: Back
- Wednesday: Shoulder and Biceps
- Thursday: Chest and Triceps
- Friday, Saturday, and Sunday: Rest
Monday: Legs
On Mondays, Lee Priest performs a leg workout that focuses on targeting his quadriceps, hamstrings, and glutes muscles. He engages in a total of 6 exercises during this session.
Below are Lee Priest’s leg workout exercises:
| Exercise | Sets | Reps |
|---|---|---|
| Quadriceps Leg extensions | 5 | 8-10 |
| Squats | 5 | 6-8 |
| Leg presses | 5 | 6-8 |
| Lunges | 5 | 6-8 |
| Hamstrings Leg curls | 5 | 6-8 |
| Stiff-leg deadlifts | 5 | 6-8 |
Tuesday: Back
On Tuesdays, Lee Priest actively engages in training his back. He performs a total of 5 exercises, specifically targeting his overall back muscles.
Below are Lee Priest’s back workout exercises:
| Exercise | Sets | Reps |
|---|---|---|
| Back Chinups | 5 | 6-8 |
| Barbell rows | 5 | 6-8 |
| Dumbbell rows | 5 | 6-8 |
| Seated cable rows | 5 | 6-8 |
| Pulldowns | 5 | 6-8 |
Wednesday: Shoulder and Biceps
On Wednesdays, Lee Priest combines his shoulder and biceps training. He completes a total of 8 exercises, focusing on these muscle groups.
Below are Lee Priest’s shoulder and biceps workout exercises:
| Exercise | Sets | Reps |
|---|---|---|
| Shoulder Military presses | 5 | 6-8 |
| Dumbbell side laterals | 5 | 6-8 |
| Dumbbell front raises | 5 | 6-8 |
| Bent rear laterals | 5 | 6-8 |
| Barbell curls | 5 | 6-8 |
| Dumbbell curls | 5 | 6-8 |
| Preacher curls | 5 | 6-8 |
| Cable curls | 5 | 6-8 |
Thursday: Chest and Triceps
On Wednesdays, Lee Priest actively trains his chest and triceps. He incorporates 4 exercises specifically for his chest muscles and another 4 exercises targeting his triceps.
Below are Lee Priest’s chest and triceps workout exercises:
| Exercise | Sets | Reps |
|---|---|---|
| Chest Bench presses | 5 | 6-8 |
| Incline dumbbell presses | 5 | 6-8 |
| Dumbbell flyes | 5 | 6-8 |
| Incline flyes | 5 | 6-8 |
| Triceps Pushdowns | 5 | 6-8 |
| Dumbbell extensions | 5 | 6-8 |
| Dips between benches | 5 | 6-8 |
| French presses | 5 | 6-8 |
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Workout Principles
Lee Priest’s fitness journey started at the age of 12, with his grandfather guiding him through the basics. Despite not having a specific favorite exercise, Lee Priest’s dedication to training is evident.
He focused on heavy lifting, compound exercises, and progressive overload. His remarkable arm development became his standout feature.
Using techniques like supersets and drop sets, he maintained high intensity and minimal rest.
Lee Priest’s success highlights the importance of discipline, perseverance, and a relentless pursuit of progress.
Facts about Lee Priest: He achieved remarkable success, winning his first competition at just 13 and becoming an IFBB Pro at the young age of 20.
Lee Priest Diet
Lee Priest, a former bodybuilder, recognizes the importance of proper nutrition. He follows a clean eating approach, avoiding junk and processed foods. Although he occasionally enjoys a cheat meal, it is not a regular habit.
To support his workout recovery and muscle growth, Lee Priest consumes 5–6 meals per day, ensuring an adequate calorie intake.
Below is Lee Priest’s diet plan.
Meal 1:
- Eggs, Bread, Oatmeal
Meal 2:
- Fresh fruits, Protein Shake
Meal 3:
- Tuna, Salad
Meal 4:
- Steak, Green Beans, Pasta
Meal 5:
- Protein Shake
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Conclusion
In conclusion, I hope you found Lee Priest’s workout routine and diet inspiring. Perhaps you’re tempted to try some of his exercises yourself! Embracing his dedication and incorporating his principles into your own fitness journey can lead to remarkable results.
Remember, it’s through perseverance and a passion for self-improvement that we can unlock our full potential. So, why not take the leap and embark on your own transformative path, just like Lee Priest?
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