Chasing Perfection

 

PERSONAL TRAINER and IFBB physique pro Tonnell Rodrigue had an ambitious game plan back in 2016: compete in the Arnold Men’s Physique and the first IFBB Classic Physique show. To bring a new package, the co-star of the film The Perfect Physique says he’d focused on size by going heavy. “My goal was to lift more each week during heavy sets,” says Rodrigue. “By bringing up my upper chest and legs.” Rodrigue carb-cycles with two 30-minute steady-state cardio sessions on low-carb days and no cardio on high days so he can emphasize maximum muscle building.

RODRIGUE’S CHEST AND BICEPS WORKOUT

DIRECTIONS: Rest 30–60 seconds between sets. Set 1 is 12–15 reps, Set 2 is 10–12, Set 3 is 8–10, Set 4 is 6–8, and Set 5 is a dropset with at least 25 reps. Do dips and diamond pushups to failure for all sets.

EXERCISE SETS
Incline Dumbbell Flye 5
Machine Chest Flye 5
Low to High Cable Flye5
Wide-grip Decline Barbell Pullover 5
Dip 5
Diamond Pushup5
Barbell Curl 5
Dumbbell Hammer Curl 5
Machine Preacher Curl 5
Dumbbell Concentration Cur5
Incline Dumbbell Curl 5

 

ATHLETIC CARDIO
“To lean out before a show, I use battling ropes, run stairs, sprint, and do cone agility drills.”

RODRIGUE’S TOP 3 TRAINING TIPS

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NO PARTIALS
Using a full range of
motion provides more
contraction in the
muscle that you’re
working. Ever since
I started doing a full
range of motion in chest
exercises, I’ve been
seeing more size gains
USE A BELT
I threw my back out right
before Olympia in 2015
by not using a belt. A
belt keeps your back
stable and in alignment
during legs and back
workouts so you prevent
injury. Use it only when
you go heavy.
ASK FOR A SPOT
A spotter will amp you
up and give you more
reps, even if they don’t
touch the bar, which
leads to more muscle
gains. If you don’t have
a spotter, having a
good playlist can really
hype you up.

 

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