Train your biceps, legs and shoulders like your favorite pro bodybuilders
Troy Alves won two pro shows in 2011 and, at 46, finished ninth in the 2012 Masters Olympia. He says, “I try to hit every muscle from different angles, so for bi’s a typical workout might be barbell curls for mass, machine preachers for the stretches, and hammers for outer arms and forearms.” Alves trains biceps once weekly.
Justin Compton, 24, won the heavyweight class at the 2012 NPC Nationals. He typically starts his shoulder routine with rear-delt work. “This is an area that really makes the shoulders stand out,” he says of rear delts. He also likes to pre-exhaust his delts before doing presses. Compton rests 90–120 seconds between sets and trains shoulders once weekly.
Juanita Blaino, a 43-year-old police officer in Chicago, won the heavyweight and overall bodybuilding titles at the 2012 NPC Nationals. Each set of leg presses is a dropset. She trains legs twice weekly with two different workouts. The second workout focuses more on hamstrings than this one and also includes squats.