Lee Priest: The Blonde Myth’s Killer Upper Body Workout

Lee Priest

There’s no question: Lee Priest is a bad ass.

Lee Priest is a professional bodybuilder currently with the National Amateur Body-Builders’ Association (NABBA) and formerly with the IFBB. Coming out of Australia, he is recognized there and internationally as a top bodybuilder and uses his platform to inspire others and their bodybuilding goals.

For so many us, finding the right training plans can be challenging. We work so hard to piece together a solid plan, but with so many exercises and potential options, it ultimately seems too daunting. But looking to professional bodybuilders and athletes is one easy way to get this done for they know what to do and are proof of the results. That proof is all we need to fully reach our own training and performance goals.

As a legend in the bodybuilding world, Lee knows just what to do to compete at a high level and sculpt a massive physique that not only others will envy, but will win competitions on the biggest stages in bodybuilding.

Full Name: Lee Andrew McCutcheon “Lee Priest”

Weight Height Date Of Birth
225-235 lbs. 5’4’’ 07/06/1972
Profession Era Nationality
Bodybuilder, Entrepreneur, Author 2000, 2010 Australian

This upper body workout from Lee Priest is sure to fire up your muscles to grow. A three day workout of back, chest, and arms, not only will they increase in strength and size, but also work to build a massive and shredded physique you want most.

Lee Priest

About Lee Priest

Born in Newcastle, Australia, Lee had an interest in bodybuilding at a young age. With his mother as a bodybuilding competitor, he picked up weights, and with his grandfather’s help as well, began with the basics. Fairly soon after, he competed in his first show and won. This would be the catalyst for what would become an amazing bodybuilding career.

As it would have it, Lee kept competing and as an amateur began to get recognition. At 20-years old, he earned his pro card and was the youngest ever to turn IFBB pro.

Competing in many events, he continued to see great success. But he would switch careers to racing cars, where he also found success, and in 2013, after seven years out of bodybuilding, he competed again. Only this time, it was with the NABBA. Aside from competing, his legacy is also cemented with The Lee Priest Classic, offering events for amateurs and professionals, thus capping Lee’s career into a full bodybuilding circle.

Lee Priest

Lee Priest Workout

What you’ll find with this Lee Priest upper body workout is a great three day combo of back, chest, and arms. Working with a variety of exercises, you will give yourself a great chance at seeing growth while aiding in those bodybuilding or sport specific goals. Lee believes that constantly changing your workouts up can benefit you as it will confuse your muscles so no workout ever gets stale. These great upper body workouts are what you need to change things up and see serious gains start to unfold.

For these workouts, you will see a nice mix of machine exercises and those done with free weights. If you have access to a gym, these will be no problem and you will find serious success with this workout for a great pump. If you don’t have a gym, we recommend professionally recommended complete home gyms or other free weights, dumbbells, barbells, and resistance bands so you still get a great workout even from home.


Exercises Sets Reps
Pull-Up 5 6-8
Front Lat Pulldown 5 6-8
Bent-Over Barbell Row 5 6-8
One-Arm Dumbbell Row 5 6-8
Seated Cable Row 5 6-8


Exercise Sets Reps
DB Chest Press 4 10
DB Chest Fly 4 10
Cable Chest Fly 4 8
Dips 4 12-15
Push Press 4 10
Bench Press 4 5

Arms- Workout #1

Exercise Sets Reps
Seated DB Curls 4 10-12
Barbell Curl 4 10
Alternating Dumbbell Curl 4 12
Triceps Pushdowns 4 10
One Arm Triceps Extension 4 10
Overhead Press 4 10
Upright Row 4 8

Lee Priest

Arms- Workout #2

Exercises Sets Reps
Triceps Pushdowns 3 10
Side Curls 3 12
EZ Bar Curl 3 12
Machine Overhead Extension 3 10
Machine Preacher Curls 3 10
Close Grip Bench Press 3 10
Machine Pushdowns 3 12
Machine Curls 3 10

Best Ways To Capitalize On Gains

When it comes to workouts like this one above, you need the right fuel to help keep you on track and seeing those gains you want most. For a serious boost and muscle pumps before you start, check out a great pre-workout supplement to kickstart your workout. Need a muscle building product for even better strength? Check out some awesome creatine or BCAA supplements to see what these can do. And of course, a protein powder is exactly what you need to round out your routine for increased muscle growth and recovery, perfect for aiding in all things gains.

Wrap Up

Lee Priest knows exactly what it takes to compete at a high level. This upper body workout is one to try for it will challenge your muscles to grow and give you a new routine to seriously beef up your upper body. As we look to find new ways to grow, using workouts from pro bodybuilders and athletes is a sure fire way to make this happen. Give this upper body workout a try and see what this can do for all your gains today.

Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram. 

*Images courtesy of Lee Priest Instagram

Austin Letorney is a writer, actor, and fitness enthusiast. As a former rower, he has shifted his focus to sharing his knowledge of the fitness world and strength sports with others.