Written by: Jay Cutler
SQUATS
After my knees are warmed up, I hit a squat rack for two sets of 25-30 reps with 135 pounds. Then I use 225 for eight to 10 reps, followed by 315 for another eight to 10. Finally, I do two sets to failure, seven to 10 reps each […]
Written by: Jim Rosenthal
Exercise
Sets
Reps
Triceps pressdowns
1*
20
Triceps pressdowns
3
12-15
Cambered-bar extensions
3
12-15
Seated dumbbell extensions
3
12-15
One-arm dumbbell extensions
3
12-15
* Perform as a warm-up set.
TRICEPS PRESSDOWNS
You’ll find a limitless array of opinions from pro bodybuilders on how to perform cable pressdowns for max results. Nasser El Sonbaty will tell you to go to lockout at […]
Five moves that will build a stronger chest.
Vertical Bench-Press Machine I’d like to offer an exception to my earlier statement about high-tech machines: This piece of e…
DUMBBELL PRESSES
The Rep
I use a chair with a slight incline, or I create an incline with my body by leaning against the top of an upright seat. I start with the dumbbells near my shoulders, my elbows slightly below horizontal. I press up explosively, stopping short of lockout. This ensures that pressure is kept on […]
Written by: Markus Ruhl
Markus Ruhl’s Training Split
Monday: Chest
Tuesday: Back
Wednesday: Triceps
Thursday: Biceps
Friday: Legs
Saturday: Shoulders
Sunday: Rest
INCLINE BARBELL PRESSES
Why? For complete mass across the entire upper body, the incline barbell press is indispensable. Pressing through an elevated angle not only raises the fullness of your pecs higher on your chest, but it also works the front delts […]
Written by: Nasser El Sonbaty
One-arm dumbbell rows
This effective exercise lets you squeeze and contract one lat at a time. Never pull too much with your shoulders, instead of your lats, especially when the weight is getting progressively heavier from one set to the next. Keep your back straight and bring your head up as you […]
Written by: Melvin Anthony
Standing barbell “21” curls with Pressdowns
First, place the barbell on the floor near the pressdown machine you’ll be using so you will be ready to move back and forth quickly. Before you begin, concentrate on the areas that will be worked in each muscle group. These are essential mass-building exercises; the […]
Written by: Kevin Levrone
Note: Warm up thoroughly prior to your working sets. I suggest two sets of barbell presses and two sets of dumbbell side laterals, 30 reps each.
BARBELL PRESSES
I alternate between front and behind-the-neck presses, depending on how I feel that particular day. The behind-the-neck version is often criticized for putting you in […]
Canadian bodybuilder Greg Kovaks
reveals his secret for massive biceps.
WARMUP
Two sets alternate dumbbell curls and 1 set Standing EZ-Bar Curl.
STANDING EZ-BAR CURL
“I opt for the EZ-bar on standing curls because it’s easier on my wrists,” Greg offers. He holds the bar with a shoulder-width underhand grip, spaces his feet shoulder-width apart as well, and […]
Arnold Schwarzenegger’s bicep-building routine stands the test of time.
Written by: Arnold Schwarzenegger
He left nothing to chance. The following are highlights of the psychological and technical innovations he employed in building his remarkably shaped biceps. His advanced cerebral approach demonstrates that Arnold was every bit as brilliant an architect of his body as he has been […]
