Marcy Home Gym + Bruce Lee

Improve Muscle Definition by Cross-Training Like The Legendary Martial Artist, Bruce Lee

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Ever wondered how Bruce Lee trained?  What he did to be so strong, fast, and focused? For those of you that don’t know who Bruce Lee is, first off, you are INSANE, and second off, you need to learn about him ASAP!

Bruce Lee was a legendary martial artist and renowned movie star.  He was born November 27, 1940.  Lee was well-known for his performance in the 1973 classic movie, Enter the Dragon.  Lee originally trained in traditional Kung Fu, he actually progressed further and invented his new fighting style called Jeet Kune Do, based on the philosophy “Absorb what is useful, reject what is useless.”  Since his passing on July 20th, 1973, his legend lives on to inspire many athletes and other martial artists with his strength, lightning speed, and immense flexibility.

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The major contributing factor to his lean, muscle-defined body was his December 1972 purchase and use of a multi-exercise weight-training station machine, our originals, The Marcy Circuit Trainer.

 

What is circuit training?

Circuit training is exercising with either equipment or a machine that can accommodate at least 8-12 movements, or workout stations.  To create a circuit, you would need to perform each exercise back to back with no rest in between, until one circuit or round is complete.

 

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[Image Source: here]

Lee would line up 8-12 exercise stations with his Marcy multi-station Home Gym and workout each one for 30-60 seconds, switching between them with little or no rest. Lee’s Marcy home gym training system had nine stations: bench press, lat pull down, two high pulleys, two low pulleys, isometric rack, knee-up or leg developer, shoulder press, pull up bar, and leg press.

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List of Bruce Lee Circuit Training Exercises

  • Overhand pull-ups
  • Seated leg press
  • Standing leg thrusts
  • Shoulder press
  • Standing calf raises
  • Alternating cable curls
  • Standing unilateral horizontal arm adductions
  • Bench press
  • Squats
  • Kneeling lateral pull downs
  • Triceps push downs
  • Running (full pace for 90 seconds)
  • Standing wrist rollers
  • Neck flexion/Rotation/Extensions

 

First set of workouts

Two sets of each of the following exercise with eight reps

  • One-arm kettlebell clean
  • Barbell squat
  • Bent-arm barbell pullover
  • Barbell bench press
  • Stiff-legged barbell good-morning
  • Barbell curl

Second set of workouts

Four sets of each of the following exercise with six reps

  • One-arm kettlebell clean
  • Barbell squat
  • Stiff-legged barbell good-morning
  • Barbell bench press
  • Barbell curl

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Best home gym

Amongst these training, Lee also trained for hours at a time on cardio and abs that includes jump rope, running, cycling, punching, kicking, boxing, sparring, and heavy bag work.  Nutrition played a very huge part to his training as well.

Cardio Workout

  • Running: On Mondays, Wednesdays, and Fridays he would run around 4 miles in 20-25 minutes, changing his speed throughout the course of running.
  • Rope Jumping: On Tuesdays, Thursdays, and Saturdays Lee would jump rope for 30 minutes. This helped him improve his leg muscles and stamina.
  • Cycling: His rope-skipping workout would often be followed by high-speed cycling on an Exercycle, or stationary bike, that would last for 45 minutes.

Abs Workout

His abs training schedule included 5 sets of each of the following exercises

  • Sit-Up
  • Hanging Leg Raise
  • Barbell Side Bend

 

If you are aiming to gain strength and muscle definition, you can incorporate any of the best home gym exercise machine with multiple stations with affordable prices at Marcy Pro

 

Resources: [1] [2] [3]

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