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Lee ‘The Blond Myth’ Priest

Love or hate him – Australia’s most successful bodybuilder Lee Priest will forever remain ‘The Blond Myth’.

Lee entered the Niagra Falls Championships, where at 20, he became the youngest man ever to turn IFBB Pro. His competitive record has been an impressive one, with five top 10 finishes at the prestigious Mr. Olympia. His phenomenal arms and rebellious personality drew the attention of bodybuilding aficionados from across the world.  Lee still stands out in the crowd with a distinctive tribal tattoo that covers part of his face. Comic book heroes The Punisher and Superman are among his other tattoos. After a seven-year absence from competitive bodybuilding, Lee made a comeback to the stage and won the Overall title at the NABBA Mr. Universe in 2013. He famously said: “Go to an emergency room any given weekend and see how many people are in there from alcohol abuse and fighting, then show me the beds where people are in there for steroid overdose or steroid use.” The Lee Priest Classic debuted in 2014 in Australia, and includes both professional and amateur classes from both sexes, with overall winners getting Pro Cards.

Back in his competitive days Lee used to train instinctively and relied heavily on free weight exercises with barbells and dumbbells. In the 1980s, 1990s  and 2000s, at the height of 1.63m and weighing 90kg, Lee was heralded a giant killer on stage, a bodybuilder known for knocking over much taller opposition. He was a contender with incredible genetics and a tireless work ethic of beating his body parts senseless in the gym so that they remain fatigued until the next workout. His advice for beginners is to build mass with straight sets. Lee recommends supersets after completing heavy straight sets for intermediate and advanced trainers.

Give a Lee Priest workout a try:

Workout for chest

Dumbbell incline press: 4 sets of 6-8 reps

Cable crossovers:3 sets of 10-15 reps

Flat dumbbell press: 4 sets of 6-8 reps

Dumbbell flye, flat or incline: 4 sets of 10-15 reps

Pec deck: 3 sets of 10-15 reps

Workout for back

Dumbbell rows: 4 sets of 8-10 reps

Partial/rack deadlift: 3 sets of 8-10 reps

Lat pulldowns: 4 sets of 10-12 reps

Hammer rows: 3 sets of 8-10 reps

Weighted hyperextensions: 4 sets of 10 reps

Seated cable rows: 3 sets of 10-12 reps

Workout for shoulders

Seated dumbbell press: 3 sets of 6-8 reps

Rear delt machine: 4 sets of 10-15 reps

Smith machine press to front: 3 sets of 6-8 reps

Dumbbell lateral raises: 4 sets of 8-10 reps

Shrugs with a barbell or dumbbells: 3 sets of 10-12 reps

Workout for arms

Barbell curls: 3 sets of 6-8 reps

Alternate dumbbell curls: 4 sets of 6-8 reps

Preacher curls: 3 sets of 6-8 reps

Cable curls: 4 sets of 10-12 reps

Cable pushdowns: 4 sets of 8-20 reps

Weighted dips: 3 sets of 8-10 reps

Overhead dumbbell extensions: 4 sets of 6-8 reps

Close-grip bench press: 3 sets of 6-8 reps

Workout for quads, hamstrings and calves

For quads:

Leg press: 4 sets of 20-40 reps

Squat or front squat: 4 sets of 8-12 reps

Single-leg squats on Smith machine: 4 sets of 10-15 reps each leg

Leg extensions: 4 sets of 10-15 reps

Hack squats: 4 sets of 10-15 reps

For hamstrings and calves:

Dumbbell walking lunges: 4 sets of 20 reps each leg

or Sissy squats holding 2 plates: 4 sets of 10-15 reps

Single leg curls: 4 sets of 10-15 reps

Seated leg curls: 4 sets of 10-15 reps

Lying leg curls: 4 sets of 10-15 reps

Dumbbell stiff-leg deadlifts: 4 sets of 10-12 reps

Standing calf raises: 7 sets of 50-100 reps

or Donkey calf raises: 7 sets of 10-20 reps

* Lee would often split up his leg work in two separate sessions for quads and hamstrings.

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