Exercise No. 3: LYING EZ-BAR FRENCH PRESS
Sets: 4–5, Reps: 8–12, Weight: 75–185 lbs
Third in the rotation, it’s back to triceps with the French press. For this, instead of going with the more common flat-bench route, Rhoden uses an incline—“setting it to the second pinhole,” he says.
His spotter hands him the EZ-bar and Rhoden grasps it on the inner curls, then extends his elbows straight so that his arms are pointed toward the ceiling. From here, he lowers the bar until it comes a hair’s breadth from his forehead, and then forcefully contracts to return the weight to the fully raised position.
Each rep proceeds in a smooth, even cadence, with no pauses at the top or bottom, always under control. “Any exercise I’m doing, I concentrate on using the muscle, not momentum,” he says.
Exercise No. 4: HAMMER STRENGTH MACHINE BICEPS CURL
Sets: 4–5, Reps: 8–12, Weight: 90–125 lbs
For those unfamiliar with this machine, picture a typical biceps curl machine, but instead of the weight stack alongside you, the resistance comes courtesy of plates loaded in front of the preacher bench, directly connected to the handles.
“Most people tend to sit on the seat, but I put the seat in the bottom position and hover over it a few inches instead,” he explains. “That helps take the shoulders out of the exercise, because my arms are completely over the bench, tucked in tight at my armpits.”
From that position, he grasps the handles, then starts curling, bringing the weight as high as he can. His bi’s writhe beneath his skin, pressing outward as the blood rushes in and the pump builds to a fiber-splitting volume.
Even here, Rhoden takes advantage of a spotter. “Yeah, I’m a big believer in a spot on every exercise that I do,” he admits. “People ask me sometimes if the weight is light why do I need a spotter. It’s because, whether you’re lifting 10 pounds or 100, you never know what might happen.” Click HERE to watch Flexatron train 7 weeks before the 2014 Arnold
Click "Next Page" to continue >>