Lee Priest’s Workout For Massive Arms (10 Exercises, 1 Workout)

Written by Tyler DiGiovanni | BSBM

Fact checked by Kiel DiGiovanni, Co-Founder

FACT CHECKED

Updated On: February 24, 2025 Comments

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.

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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. 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?

To be clear, you will finish each superset before moving onto the next.

Without further ado, here's the workout:

Superset 1 - 3 sets of 10 reps each

Overhead Cable Curls
Rope Pushdown

Superset 2 - 4 sets of 10-12 reps each

Incline Dumbbell Curls
Triceps Pushdowns

Superset 3 - 3 sets of 10-12 reps each

Hammer Strength Machine Triceps Extension
Machine Preacher Curls

Superset 4 - 3 sets of 10-20 reps each

EZ Curls
High Pulley Overhead Triceps Extensions

Superset 5 - 3 sets of 10-12 reps each

Alternating Hammer Curls
Single-Arm Overhead Dumbbell Tricep Extension

Dumbbell Wrist Curl - Optional

2 sets 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