Article by Alexandru Tomuțiu – published on Saturday, May 17, 2025, 10:00 / Updated on Saturday, May 17, 2025 10:01
The training program of the legendary master of martial arts and actor Bruce Lee was revealed. The entire set of exercises that Lee practiced at the Hak Keung room in Hong Kong was published.
Bruce Lee (1940-1973) was stated in the world of martial arts and cinema. Preda, participates in competitions and gradually attracted the attention of the film industry, especially due to its role in the Verde Verd series. Shortly thereafter, his career in acting began to take, according to Sportal.Blic.rs.
Bruce Lee's training schedule
squats
10 repetitions, 3 series – 43 kg. Bruce Lee picks up 43 kg. With a weight of 64 kg and a height of 172 cm, he did not need more – the key was to stay easy and mobile for martial arts.
French extensions for triceps
6 repetitions, 4 series – 29 kg. Probably executed with the bar, given the greater weight and the smaller number of repetitions. A proof of Lee's exceptional strength in his arms.
Biceps flexes with sloping dumbbells
6 repetitions, 4 series – 16 kg. This variant of biceps flexions increases the amplitude of the movement, stimulating muscle growth.
French extensions (again)
6 repetitions, 4 series – 29 kg. Lee was a fan of extensions. He put a lot of emphasis on triceps in his training.
Flexes concentrated for biceps
6 repetitions, 4 series – 16 kg. “Con” is the abbreviation from concentration curl – a classic bodybuilding exercise for biceps. It is executed from the bench and improves the mind-mushroom connection.
Floats
10 repetitions, 3 series – body weight. Most exercises are targeting biceps and triceps, so floats are a good addition for breast and shoulder activation.
Flexions with biceps bar
8 repetitions, 3 series – 32–36 kg. Classic flexions for biceps.
Extensions for triceps at cables
8 repetitions, 3 series. At the last series he was in extension position for 3 minutes.
Circles with dumbbells
Repetitions until exhaustion, 4 series – 7 kg. An exercise for shoulder strength, known for forcing the deltoid, less useful for mass growth, but excellent for resistance.
Reverse flexions
6 repetitions, 4 series – 29 kg. In addition to biceps, they also strengthen the forearms – useful for a stronger, important outlet.
Flexions at the wrist
Repetitions until exhaustion, 4 series – 29 kg. Flexions with dumbbells at the wrist for strengthening the forearms and socket.
Flexions at the wrist (again)
Repetitions until exhaustion, 4 series – 4.5 kg. An easy variant for the end, probably dropped – focus on resistance and construction of muscle mass.
crunches
12 repetitions, 5 series – body weight. A standard exercise for the abdomen. Included, most likely, to strengthen the Abodmen for martial arts movements.
Lifts on the tips
20 repetitions, 5 series – body weight. Exercise for legs, but also for strengthening the ankles and lower limbs. Lee ran daily, so these movements were useful for stability.
This routine shows that Lee combines strength, resistance, flexibility and functionality – all that was needed for its unmatched martial arts and physical domination.
