JEFF LONG’S CALF ROUTINE
NOTES New Jersey’s Jeff Long placed seventh in the 2011 Phoenix Pro. He does calf presses on a leg press machine, and the body-weight calf raises are done standing on a block for as many reps as possible. Long trains calves twice weekly, alternating between the two workouts.
RICK FIGONI’S SHOULDER ROUTINE
NOTES California-based Rick Figoni was third in the heavyweight class of the 2011 USA Championships and plans to be a super heavyweight at next year’s USA. His last set of dumbbell presses and of lateral raises are drop sets, with three subsets of 8–10 reps each. Figoni trains shoulders once weekly.
TONEY FREEMAN’S BICEPS ROUTINE
NOTES Toney Freeman, 45, won the 2011 Europa Super Show—his seventh IFBB Pro League title. He regularly changes his biceps workouts and the order of his exercises. Cable curls may be done with one arm or two. Freeman does this biceps routine once weekly and may add a quicker pumping workout on another day.