Bruce Lee’s Arms and Shoulders Routine

Bruce Lee is considered a legend in the martial arts community. The actor distinguished himself with his iconic battle scenes in his movies, despite the fact that he never really participated in tournaments. Beyond his remarkable skill, however, the Chinese-American actor’s body was slender and well-defined. He developed a highly powerful body—not necessarily a huge one—through rigorous training and long sessions.

The Arms and Shoulders Training of Bruce Lee

Bruce Lee is the one that motivated UFC fighters like Conor McGregor and Alex Caceres to begin practicing martial arts. The San Francisco native has inspired people of all ages despite his passing in 1973. And his heavy training load is without a doubt his most impressive quality.

Lee loved long sessions and worked out every day. We can learn about his arm workout regimen from a rediscovered document from 1965 when he visited the Hak Keung Gym:

• Squat: 3 sets of 10 reps with 45 kg
• Skull crushers (french press): 4 x 6 with 30 kg
• Incline dumbbell curls: 4 x 6 with 16 kg
• Skull crushers: 4 x 6 with 30 kg (repeated)
• Barbell curls with pronated grip (reverse curls): 4 x 6 with 16 kg
• Weighted push-ups: 3 x 10 with 30–35 kg
• Barbell curls with supinated grip: 3 x 8 with 30–35 kg
• Dumbbell overhead triceps extension (behind the neck): 3 x 8 with 3 kg
• Arm circles: 4 sets to failure with 7 kg
• Reverse curls: 4 x 6 with 30 kg
• Wrist curls: 4 sets to failure with 30 kg
• Wrist curls (lightweight): 4 sets to failure with 5 kg
• Abs (sit ups): 5 x 12 bodyweight
• Calf raises: 5 x 20 bodyweight

Incredibly strong for his size

Despite his height of 1.72 meters (5 feet 8 inches), Bruce Lee was not particularly huge. However, according to everyone who knew him, he was incredibly strong for his size. Chuck Norris made particular notice of this, telling Black Belt magazine that he was impressed by his colleague’s skills when filming The Way of the Dragon:

“I really enjoyed training and spending time with him. His confidence and spirit were dazzling, and sometimes even unsettling for others. Lee was lightning fast, very agile, and incredibly strong for his size.”