Name: Leandre Van Zyl
Age: 23
Height: 1,85 m
Current weight: 92 kg

Arms

What are your 3 best go to bicep exercises?

1. Concentration curls
2. 7’s Ez Bar Curls
3. Wide grip barbell curls

 

 

Do you prefer to go very heavy when training triceps and What are some of your favourite triceps exercises?

I believe in form over weight so I go as heavy as possible while keeping the best possible form!

Some of my favourites: Tricep Pushdowns, Skull Crushers and Rope Extensions.

How often do you train your arms and do you do them alone or group them together or with other muscles?

Once a week normally on Thursdays or Fridays and I only do biceps and triceps together. So I’ll have an arm day and then add calves or abs afterwards.

What are the few things you focus on when training arms? 

Ill say it again drop your ego and drop your weight, slow actions with intense squeeze while doing the exercise and in between sets try and flex for 5-10 seconds to get blood flowing.

 

 

What does a typical biceps/triceps workout look like for you?

I love doing supersets, so for arms for example:

1. Superset. Preacher Curls, 3 sets of 8 reps, no rest WITH Seated Triceps Press, 3 sets of 8 reps, rest 60 seconds.
2. Superset. Cable Hammer Curls, 3 sets of 10 reps, no rest WITH Triceps Push-downs.
3. Superset. One-Arm Cable Curl, 3 sets of 12 reps per arm, no rest WITH Triceps cable kick-back.

 

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Abs

How often do you train your abs and do you do mostly weighted exercises for them?

I train Abs 3 times a week (every second day), mostly not weighted at all except for machine crunches.

 

 

What’s one misconception people have about ab training?

Abs need to be pushed to the max, that burn means growth, that is why I do abs 3 times a week but then again abs are most definitely made in the kitchen!