According to some of Lee’s early training notes, his daily abdominal workout included:
Waist twists – four sets of 90 repetitions.
Sit-up twists – four sets of 20 repetitions.
Leg raises – four sets of 20 repetitions.
Leaning twists – four sets of 50 repetitions.
Frog kicks – four sets of 50 repetitions.
Lee further developed this routine by adding additional sets of sit-ups, side bends, leg raises, “flags,” twists and back bends to his abdominal workout. The “flag” exercise was a particularly difficult drill Lee devised for working the abdominal. While lying on a bench, he would grasp attached uprights with both hands and raise himself, supported only by his shoulders. Then, with his knees locked straight and his lower back raised off the bench, he would perform leg raises. (copied by Sylvester Stallone in Rocky)
General Barbell Exercises
(Bruce performed these 3 days a week)
Exercise Sets Repetitions
Clean & Press 2 8
Squats 2 12
Pullovers 2 8
Bench Presses 2 6
Good Mornings 2 8
Barbell Curls 2 8
Underhand Wrist Curl 4 sets of 17
Overhand Wrist Curl 4 sets of 12
Leverage Bar Curl (A) 4 sets of 15
Reverse Curl 4 sets of 6
Leverage Bar Twist 3 sets of 10
Straight Punch with Weight 3 sets of 12
Glove Straight Punching 2 sets of 12
Entering Straight Punching 2 sets of 12
Glove Elbowing 2 sets of 12
Glove Hooking 3 sets of 12
,Alternate Split 3 sets of 20
Jumping Squat 3 sets of 10
Skip Rope 5 sets of 5 min. bouts
Every Chance Daily
Neck & Shoulders
The wrestler’s bridge,
Standing barbell (military) press
Clean and press .
Behind the neck straight bar shoulder press
Seated dumbbell shoulder press
Dumbbell lateral raise standing
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