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Lee Priest's First MASS Program

Lee Priest's First MASS Program

The fans have spoken and Lee Priest has delivered, here is his first MASS PROGRAM. Below are all the secrets from Australia's best bodybuilder on how to pack mountains of muscle on to your physique. 

Whip yourself up a protein shake, sit down and take notes. Your journey to building your dream physique has just started. 

DAY 1 Quadriceps

Leg Extensions -  5 x 8-10 

Don't try and lift massive weight, focus on working and squeezing the quads. This is getting your legs prepared for the onslaught!

Squats 5 x 6-8

The International Squat Police will say that I am not going deep enough. I am not a powerlifter, I am a bodybuilder. Going too deep works the hamstrings which I will hit after. The experts that talk about squat depth don't have my issue - my hammys hit my calves if I go too deep. So I must be doing something right.

But don't be the quarter repper either. 

Lunges 5 x 6-8

You can also do this on a smith machine, with dumbbells, weight plates and bags full of shopping. 

Hamstrings Leg Curls 5 x 6-8

Controlling the weight means you will need less weight and the hamstrings will be worked harder. 

Stiff-Leg Deadlifts 5 x 6-8

Remember this is a hamstring exercise, not a back exercise. Focus on the hamstrings through the movement instead of trying to impress your mates with how much you can lift. 

DAY 2 Back

Chin Ups 5 x 6-8


Barbell Rows 5 x 6-8

Yes this is an exercise that you lift a lot of weight. But don't do it with poor form. 


Dumbbell Rows 5 x 6-8

This is another exercise where bodybuilders use their egos instead of their back muscles. Watch the video and learn the trick's Lou Ferrigno's trainer taught me.

Seated Cable Rows 5 x 6-8

To move some decent weight your upper body will move a little, but don't turn it into a hyper extension!

Pulldowns 5 x 6-8

Remember to do these the Lee Priest way!!


DAY 3 Shoulders & Arms

Military presses 5 x 6-8

Whether you do these with dumbbells, a barbell or a leverage machine, keep the form strict. Not only will you not isolate and work the shoulder muscles, it is a good way to ruin your back. 


Dumbbell side laterals 5 x 6-8

After some heavy pressing, give the joints a break by flooding the blood into the shoulders. 


Dumbbell front raises 5 x 6-8

Dumbbell rear laterals 5 x 6-8

Biceps barbell curls 5 x 6-8

Safety first with this exercise. Make sure you use a spotter! This is my secret to getting massive arms. 20 inch biceps guaranteed. 


Dumbbell Curls 5 x 6-8

Some say biceps are a small muscle so they don't need as much work. That is why their biceps are small. 

Preacher Curls 5 x 6-8

You can use dumbbells, ez-curl barbell or machine for this one. 


Cable curls 5 x 6-8

Yes I train my arms hard and they are big. So it doesn't mean if you just train arms you will have big arms. 


DAY 4 Chest and Triceps

Bench Presses 5 x 6-8

As I got older I moved more to dumbbells and leverage machines. But the barbell will do the trick too. 


Incline dumbbell bench press 5 x 6-8

You want to feel the upper part of your chest engaging on this lift.


Dumbbell fly 5 x 6-8

Incline dumbbell fly 5 x 6-8


Triceps Pushdowns 5 x 6-8


Dumbbell overhead exts. 5 x 6-8

You do also do this with an ez curl barbell, smith machine or leverage machine too. 


Dips between benches 5 x 6-8

Yes you can do these without weight. But the only way to get massive triceps is to get your mate to plant himself firmly in your lap. For men a woman will not do in this situation. It has been man and you need to have someone filming. 


French presses 5 x 6-8

There are all sorts of ways you can do this with a variety of gym equipment. This is part of the fun of training. 


Notes: Calves were trained every day with one exercise done for 4 or 5 sets of 50-100 reps.


Abdominals were trained occasionally with leg raises and trunk twists.


The key to getting bigger and stronger according to Lee Priest is KEEPING IT SIMPLE. If it's too complex, you lose motivation to train, or your stress level is just too high. Just keep your workouts basic with the basic movements, and you'll be fine. Machines are great for definition, but for mass, the basic movements are what you need.

Sam Lucas
Posted by Sam Lucas