Bruce Lee Workout: Secrets Revealed

By Chris Davis

Experience

Intermediate (2-3 years)

Time

69 minutes/day | 4 days/week | 1 weeks

Good for

Men's Build Muscle, Men's Gain Strength, Men's Tone Body

Equipment

Barbell, Bench, Bodyweight, Cable, Dumbbell, Medicine Ball, Weight Plate

Description

The Bruce Lee Workout reveals the secrets to his routine. Bruce Lee is known for having a lean body, yet he was full of strength and agility. Lee was very secretive about his training. This is because martial arts centers around personal growth and inner strength, it’s not something you gush about.

Bruce Lee’s workout was discovered by his daughter, Shannon Lee. Shannon Lee shared the Bruce Lee workout that she found in her late father’s possessions. The workout and training notes were featured in Muscle & Fitness (October 2014 issue).

Workout Overview

Day 1: Bruce Lee Circuit Training

Day 2: Lean Muscle Gain

Day 3: Total Body Workout

Day 4: Ab Workout

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1

Bruce Lee Circuit Training

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The Bruce Lee circuit training routine was the foundation of his power. It was central to Lee’s overall strength, or what he calls “power.”

Exercise		Sets	Reps	Rest
Circuit	1A. Clean and Press Clean & Press by PureGym	2	8 - 12	60s
	1B. Barbell Biceps Curl ▶	2	8 - 12	60s
	1C. Push Press - Behind the Neck Push Press Behind the Neck - Olympic Weightlifting Exercise Library - Catalyst Athletics by Catalyst Athletics	2	8 - 12	60s
	1D. Upright Barbell Row ▶	2	8 - 12	60s
	1E. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	2	12 - 20	60s
	1F. Bent Over Barbell Row Barbell Bent Over Rows by Avid Fitness	2	8 - 12	60s
	1G. Barbell Bench Press How to PROPERLY Bench Press \| FIX YOUR FORM NOW by Colossus Fitness	2	8 - 12	60s
	1H. Barbell Pullover Barbell Pullovers: A Better Way by Patrick Striet	2	8 - 12	60s

Lean Muscle Gain

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The Bruce Lee Workout for lean muscle gains was something he created when he wanted to get bigger. Bruce Lee created a workout routine designed for lean muscle gains. This workout helped him gain 3/4″ (1.9 cm) to his upper biceps in just 44 days!

Exercise	Sets	Reps	Rest
1. Barbell Squat Barbell Squat - Step by Step Instructional Video by Best Barbells	3	10	60s
2. Barbell Lying Triceps Extension (Skullcrusher) Barbell skull crusher- perfect technique! MPT by Travis Pantelic	4	6	60s
3. Alternating Incline Dumbbell Biceps Curl BICEPS - Incline Dumbbell Curl - G.A.M.E (HD) by G.AM.E. - GAMES ANIMES MANGÁS EXERCÍCIOS	4	6	60s
4. One-Arm Dumbbell Concentration Curl Biceps Exercises -- Dumbbell Concentration Curl by Fitnessyard	4	6	60s
5. Weighted Pushup Weighted Pushups l Nagi Yadav Fitness by Nagendra Singh	3	10	60s
6. Barbell Biceps Curl ▶	3	8	60s
7. Standing Dumbbell Triceps Extension دامبل خلف الرأس - Standing Dumbbell Triceps Extension by Arabian Bodybuilding	3	6 - 8	60s
8. Dumbbell Chop Dumbbell Abdominal Chop Kneeling by David Kimmerle	4	AMAP	60s
9. Seated Palm-Up Barbell Wrist Curl Forearm exercises -- Barbell Wrist Curl by Fitnessyard	4	AMAP	60s
10. Barbell Reverse Wrist Curl How To Do A BARBELL SEATED REVERSE WRIST CURL \| Exercise Demonstration Video and Guide by Live Lean TV Daily Exercises	4	AMAP	60s
11. Sit Up SIT-UP by U.S. NAVY SEAL AND SWCC OFFICIAL CHANNEL	5	12	60s
12. Cable Calf Raise How To Do: Cable Calf Raise \| Leg Workout Exercise by Fitway - Workout Trainer	5	20	60s

Total Body Workout

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The Bruce Lee Total Body Workout is a collection of his notes that encompasses his exercise routine. These notes were found by his daughter, Shannon Lee:

Exercise		Sets	Reps	Rest
Circuit	1A. Alternating Jump Lunge Jumping lunges by Street Workout and Bodybuilding	3	8 - 12	60s
	1B. Jog In Place ▶	3	30	60s
	1C. Bodyweight Jump Squat Bodyweight Exercise: Squat Jumps by Cavemantraining	3	8 - 12	60s
	1D. Shoulder Circles Shoulder Circles by Orillia Sports Medicine And Rehabilitation	3	8 - 12	60s
	1E. High Kick ▶	3	8 - 12	60s
	1F. Push-up Anyone Can Do Push Ups: Here's How by Mastering Bodyweight Exercise	3	8 - 12	60s
	1G. Russian Twist ▶	3	8 - 12	60s
	1H. Dumbbell Side Bend Dumbbell side Bend by Omar ELhiatmy	3	8 - 12	60s
	1I. Crunches ▶	3	8 - 12	60s
	1J. Hanging Leg Raise How to Perform the Hanging Knee Raise / Leg Lift by Brian Schmitt	3	8 - 12	60s

Ab Workout

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Some of Bruce Lee's favorite ab exercises included:

Exercise	Sets	Reps	Rest
1. Hanging Leg Raise How to Perform the Hanging Knee Raise / Leg Lift by Brian Schmitt	4	15	60s
2. V-up V Up Abs Exercise by David Kimmerle	4	15	60s
3. Oblique Twist Curl using Medicine Ball Russian Twist Variation: How To Do a Medicine Ball Twists \| Tough Mudder Training by Tough Mudder	4	15	60s
4. Roman Chair Sit-up ▶	4	20	60s
5. Dumbbell Side Bend Dumbbell side Bend by Omar ELhiatmy	4	15 - 20	60s
6. Dragon Flag Sit Up ▶	4	6	60s

Bruce Lee Workout: Secrets Revealed

Workout Overview

Week 1

Week 1

Bruce Lee Circuit Training

Lean Muscle Gain

Total Body Workout

Ab Workout

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