In his quest to muscle up, Rhoden sticks mostly to the free-weight and machine basics. But there are a few unique lif s and combinations he employs.
CABLE ROPE CURL
He grips both sides of a rope attached to a low cable with his thumbs up, locks his elbows in place, and raises his hands toward his delts. This is basically a hammer curl with a rope, so it hits his biceps, brachialis, and forearms.
DIP/ PUSHUP SUPERSETS
He finishes of his chest by alternating dips with pushups, driving both exercises to failure over three supersets. This makes certain he got everything he can out of his chest workout and leaves his pecs taxed and pumped.
Chest workouts are typically started with a lif that
In his quest to muscle up, Rhoden sticks mostly to the free-weight and machine basics. But there are a few unique lif s and combinations he employs. works the chest and back. Many consider pullovers a better fi t on back days, but Rhoden likes the way they stretch out his entire torso, including his serratus and intercostals.
INCLINE FRONT RAISE
Rhoden lies facedown on an incline bench set at a 45-degree angle and holds a barbell with a shoulder-width grip. Then he raises the weight to eye level. This Charles Glass special keeps great tension on the front delts over the arc of the movement because, with his body leaning forward, he’s starting the lif with the bar already out in front of his body. Additionally, the bar-parallel-tothe- fl oor top position is ef ectively 45 degrees farther along the arc than if he were standing