Lee Priest’s Biceps Workout For Beginner, Intermediate and Advanced

Lee Priest – Mr Australia, 6th Mr Olympia (1997, 2000, 2002)

 

Lee Priest's Biceps Shock Workouts

BEGINNER
Concentration curls: 3 sets, 10-12 reps
Barbell curls : 3 sets, 10-12 reps
Alternate dumbbell curls: 3 sets, 10-12 reps
Barbell preacher curls: 3 sets, 10-12 reps
Dumbbell preacher curls: 3 sets, 10-12 reps

INTERMEDIATE
Concentration curls: 4 sets, 6-8 reps
Cambered-bar curls: 4 sets, 6-8 reps
Dumbbell preacher curls: 4 sets, 6-8 reps
Seated alternate dumbbell curls: 4 sets, 6-8 reps
superset with Standing French curls: 4 sets, 6-8 reps
Seated cambered-bar curls: 4 sets, 6-8 reps

ADVANCED
Concentration curls : 5 sets, 6-8 reps
Standing cambered-bar curls: 5 sets, 6-8 reps
Cambered-bar preacher curls: 5 sets, 6-8 reps
Dumbbell preacher curls: 5 sets, 6-8 reps
Seated alternate dumbbell curls: 5 sets, 6-8 reps
superset with Standing French curls: 5 sets, 6-8 reps
Seated cambered-bar curls: 5 sets, 6-8 reps

 

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