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IFBB Men’s Physique pro, Duane Brickhouse reveals his process and breaks down specific exercises for preparing for competitions and refining key body parts. Primarily, I prefer to work one body part a day. However, when my schedule prevents me from training as often as I would like, I have to double up. Also, as I get closer to a competition, I like to keep my heart rate up by limiting rest periods. Another focus during contest prep is to work on improving some key body parts. For me, that means adding size to my arms and increasing the detail and thickness in my back. Below you can find some typical exercises that I use to improve on my physique. For most of my workouts I tend to do four working sets, with at least one warm up set. I stick to a rep range of 8-12, occasionally going to 15-20 for my final set, especially if doing a cable movement. 78 ||

MOST FITNESS || MAY 2016

– While standing, grasp a rope attachment that is connected a to a high pulley machine. Arms should be bent so that your forearms are parallel to the floor. Using your triceps and keeping your upper arm stationary, press the weight down until your forearms are perpendicular to the floor. Hold for a count and return to the starting position. This exercise can also be done with a straight bar.

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