Flexatron: Armed for Battle

Muscle up with Shawn Rhoden's complete arm training program
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Exercise No. 7: ONE-ARM CABLE EXTENSION

Sets: 4–5, Reps: 8–12, Weight: 30–70 lbs

Once he’s done 4–5 sets with the rope, he discards it and puts a D-handle on the upper pulley, grasping it in one hand, palm facing up and elbow once again pasted to his flank. His feet are shoulder width, knees soft for balance.

Moving only his forearm and keeping his wrist tight and straight, he pulls downward until his elbow is in lockout position and his triceps are fully flexed, then returns to the point where his forearm is parallel with the floor. He makes sure to move only through this range of motion and avoids the temptation to twist his body for extra strength as he tires.

Exercise No. 8: MACHINE CONCENTRATION CURL

Sets: 4–5, Reps: 8–12, Weight: Up to 65 lbs

In my gym, I have this biceps machine with a low seat and flat pad, like a table, which is nearly eye level when you sit down,” Rhoden says of the last exercise of his arm session. “With your arms this high, you really have to concentrate on the rep—you can’t use your shoulders to help the weight up at all.”

Seated on the bench, he places one arm on the pad and grasps one handle, lifting the weight stack so it just clears. From here, he curls as hard as he can, bringing the handle toward his head until his biceps is completely flexed. Like with all his machine moves, he stops the negative portion of the rep just before the weight stack touches down, ensuring constant tension on his working muscle throughout each set.

Five sets later, he’s done, about 45 minutes after he began his arm routine. Especially for a body part like arms, there’s no way you should be in the gym longer than that,” he says. “Anything more is overtraining. Once you warm up, it’s like, ‘Let’s go.’ ” Click HERE to watch Flexatron train 7 weeks before the 2014 Arnold

RHODEN'S ARM WORKOUT

TRICEPS ROPE PRESSDOWN

Sets: 4-5, Reps: 8-12

STANDING BARBELL CURL

Sets: 4-5, Reps: 8-12

LYING EZ-BAR FRENCH PRESS

Sets: 4-5, Reps: 8-12

HAMMER STRENGTH BICEPS CURL

Sets: 4-5, Reps: 8-12

ONE-ARM OVERHEAD DUMBBELL EXTENSION

Sets: 4-5, Reps: 8-12

CABLE ROPE CURL

Sets: 4-5, Reps: 8-12

ONE-ARM CABLE EXTENSION

Sets: 4-5, Reps: 8-12

MACHINE CONCENTRATION CURL

Sets: 4-5, Reps: 8-12

*Note: Rhoden starts with a 10-minute fast walk on a treadmill to warm up.

- FLEX

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