1. WIDE-GRIP PULL-UPS
“You don’t see too many people doing wide grip Pull-ups anymore. Everyone does lat pulldowns, but they seem to have forgotten about Pull-Ups in recent years. Back in the day all of us—Arnold, Franco, Ken Waller—we all used to do them religiously.
“What’s really great is supersetting Pull-Ups with bench presses. That’s what Arnold and I used to do; back and forth, one to the other. You’re working antagonistic muscle groups, like when you train biceps with triceps. It basically pumps up your whole upper body.”
2. ONE-ARM DUMBBELL CURL
“I see guys doing these on occasion, but they rarely do them the right way. This is an exercise you can really feel if you do it right. You get that deep stretch at the bottom and the nice contraction in the biceps at the top. But if your focus is on going super-heavy you’re not going get the full effectiveness out of this movement.”
“What we would do is superset flat bench dumbbell flyes with decline pushups. We’d put our feet pup on a bench and then there were these low wooden boxes—maybe 4″ tall—that we would place our hands on to get that extra stretch at the bottom. This is a killer—really pumps up the pecs. Four sets of 8-12 reps done this way burns your chest out pretty well.”
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