Connect with us


4X Classic Physique Mr. Olympia

Arm Routine

Smith Machine Incline Close-Grip Press: 4 x 8 (after warm-ups)

Skull-Crushers: 3 x 12-15

Superset with

Straight-Bar Cable Pushdowns: 3 x 12-15

V-Bar Cable Pushdowns: 3 x 20-25

GettyImages 603181786 600

EZ-Bar Curls: 4 x 8-12

dreamstime m 254223043 600

Seated Incline Dumbbell Curls

2 x 8-10 (alternating)

1 x 10-12 (both arms at once)

Dumbbell Hammer Curls Across Body: 4 x 8

One-Arm Rope Extensions Across Body: 3 x 12-15

dreamstime m 254223034 600

Reverse-Grip Barbell Curls: 3 x 12-15

What Chris Has Learned About Arm Training

“What’s worked best for me has been to train them twice a week, but with two different types of workouts. I have an arm day, plus I will train biceps with back, and triceps with shoulders. When I train my biceps after back, the weights will be lighter, and the volume will be greater. When I work biceps on arm day, I will load up some weight on the bar and murder them with heavier weights and not quite as much volume. Another method I use to give my arms an advantage is to adjust my food intake. My legs grow very easily, so I eat less on leg day and give them more nutrients. My arms need more help, so I will bump up my carbs on arm day, specifically before and after training. In addition to my regular meal, I will add in a muffin or a doughnut. Finally, I have been getting myofascial release and Graston technique work done on my arms since early January of this year by Ian Casiple, RMT. Probably because I had been training my arms so frequently, they were getting tight and bound up to the point where I couldn’t even straighten them, and I was hardly getting pumps when I trained arms. It was inhibiting my progress. Once Ian started working on them, my pumps immediately improved.”


2X Classic Physique Mr. Olympia

Breon Ansley 02 1

Biceps Routine

Machine Preacher Curls

GettyImages 1338370370 600

Warm-ups: 2 x 15

Sets: 4 x 10-12

Incline Dumbbell Curls: 4 x 10-12

EZ-Bar Curls (wider grip): 4 x 10-12

Superset with

EZ-Bar Curls (closer grip): 4 x 10-12

Dumbbell Concentration Curls: 4 x 10-12


Alternate Dumbbell Curls*: 4 x 10-12

EZ-Bar Reverse Curls: 4 x 10-12


Hammer Dumbbell Curls; 4 x 10-12

*For alternate dumbbell curls, Breon often will do 3 reps with each arm, then 3 with the other, until each arm has done 12 reps.

Triceps Routine

Rope Push-downs

Warm-ups: 2 x 15-20

Sets: 4 x 12-16

Dumbbell Skull-Crushers: 4 x 12-16

Superset with

Dumbbell Kickbacks: 4 x 12-16

Close-Grip Bench Press (barbell or Smith): 4 x 12-16

Single-Arm Overhead Cable Extensions*: 4 x 12-16

*Breon usually does these with minimal rest, just switching off arms until all 4 sets have been completed.

Breon on Rep Ranges for Arms

“I like a mix of heavier weight and lower reps along with getting higher rep totals and longer time under tension via techniques like drop sets and supersets. And occasionally I will just rep out without even counting. You need to use both types of rep ranges to get the best of both worlds. Some people do find that they respond very well to sets of as few as 5-6 reps, while others discover that it might take as many as 20 reps for them to get their best biceps gains. I think you often hear that 10 reps is best simply because it’s in the middle, but I wouldn’t always stay with it.”

On Strict vs. Loose Form

“I don’t think there’s ever a time or a place to let your form go. I don’t believe in sloppy form at any time, or any reason. Typically, loose form means you are engaging other muscle groups more so than your actual target. What’s the point? Is it just to use a heavier weight? Never lose your good form or your mind-muscle connection. Those are what’s going to make the muscle grow.”


2X Arnold Classic Champion

images 2 1

terrence ruffin 7. 600jpg

Arm Routine

Preacher Curls: 3 x 5-8, 8-12, 12-15

Barbell Triceps Extensions: 3 x 5-8, 8-12, 12-15

Dumbbell Curls: 3 x 5-8, 8-12, 12-15

Dips: 3 x 5-8, 8-12, 12-15

Rope Hammer Curls: 4 x 8-12

Overhead Triceps Extensions: 4 x 8-12

GettyImages 518525640 600

Unilateral Training

Often, Terrence includes unilateral movements for arms such as one-arm dumbbell preacher curls and single-arm cable extensions. “If you’re having trouble getting your arms to grow, unilateral movements can be extremely beneficial,” he says. “Often if someone is having difficulty achieving proper mind-muscle connection with exercises that employ both limbs at once, training just one arm or leg at a time allows them to fully focus on the feeling of that muscle contracting.”

The post Get Big Arms! Best Arm Training Tips From the Pros By Team FITRX appeared first on FitnessRX for Men.

Read More


By: Team FitRx
Title: Get Big Arms! Best Arm Training Tips From the Pros By Team FITRX
Sourced From:
Published Date: Wed, 04 Jan 2023 16:55:31 +0000

Did you miss our previous article…

Baller Awards

Cassie and Husband Alex Fine’s Relationship Timeline

Cassie and Husband Alex Fine s Relationship Timeline

Cassie and Alex Fine tied the knot less than one year after going public with their romance — and they’ve been going strong ever since.

“I felt really relaxed during the ceremony,” the singer, whose real name is Cassandra Ventura, told Vogue of the nuptials in October 2019. “As soon as I saw Alex, any nerves that I did have went away and I just couldn’t stop smiling.”

Cassie and Fine welcomed their first baby, daughter Frankie, two months after their wedding. Their second daughter, Sunny, was born in March 2021.

Keep scrolling for a look at Cassie and Fine’s love story over the years:

December 2018

Cassie and Husband Alex Fine s Relationship Timeline
Courtesy of Alex Fine/Instagram
Cassie debuted her romance with Fine by sharing an Instagram photo of them kissing. The upload came two months after Cassie split from ex-boyfriend Sean “Diddy” Combs after dating on and off for 11 years. Cassie went on to sue Diddy in November 2023, claiming that the rapper began a pattern of control and abuse after they met in 2005.

“After years in silence and darkness, I am finally ready to tell my story, and to speak up on behalf of myself and for the benefit of other women who face violence and abuse in their relationships,” she said in a statement.

Diddy vehemently denied the allegations.

“Mr. Combs vehemently denies these offensive and outrageous allegations. For the past six months, Mr. Combs has been subjected to Ms. Ventura’s persistent demand of $30 million, under the threat of writing a damaging book about their relationship, which was unequivocally rejected as blatant blackmail,” his lawyer Ben Brafman said in a statement. “Despite withdrawing her initial threat, Ms. Ventura has now resorted to filing a lawsuit riddled with baseless and outrageous lies, aiming to tarnish Mr. Combs’s reputation and seeking a payday.”

Us Weekly confirmed one day after the lawsuit was filed that Cassie and Diddy reached a settlement.

June 2019

Cassie and Husband Alex Fine s Relationship Timeline
Courtesy of Alex Fine/Instagram

Cassie announced that she and Fine were expecting their first baby.

“Can’t wait to meet our baby girl 💗 Love You Always & Forever,” she captioned Instagram snaps of herself and Fine in a car.

August 2019

Fine asked the “Me & U singer” to marry him with a cowboy-themed proposal. The professional bull rider wore a cowboy hat and rode a horse over to Cassie before popping the question.

“When he got down on one knee, everything just stopped,” Cassie told Vogue in October 2019 of the romantic moment. “I felt like I lost my sense of hearing. I saw just his mouth moving and he said, ‘I Want to spend the rest of my life with you.’ I will never forget how special Alex made me feel that night.”

September 2019

Two months after getting engaged, Cassie and Fine had a backyard wedding in Malibu.

“We wanted a simple venue with a beautiful view that felt warm and romantic,” Cassie told Vogue of the big day. “We wanted the aesthetic to reflect how comfortable and content we feel with each other.”

December 2019

The pair became parents with the birth of their daughter Frankie.

“I can’t explain the amount of unconditional love and adoration that I have for my family,” Casie captioned a September 2020 carousel of Instagram photos of herself and Fine with their newborn. “I wake up everyday so thankful and happy to have my own. I will never take it for granted and will always feel honored to be able to experience this kind of love. Slowing down and simply enjoying each other has been a motto for us. We don’t need a lot, everything we need is right here.

December 2020

Cassie announced that she and Fine had another baby on the way.

“Coming soon …,” she captioned an Instagram video of then-12-month-old Frankie rubbing her baby bump as Fine held her hand.

March 2021

Cassie and Husband Alex Fine s Relationship Timeline
Courtesy of Casandra Fine/Instagram

The couple expanded their family with the birth of daughter Sunny.

“Welcome to the world baby girl! We love you so much Sunny Cinco Fine!” Cassie captioned a series of Instagram photos of her newborn.

March 2023

Cassie and Husband Alex Fine s Relationship Timeline
Courtesy of Alex Fine/Instagram

Fine counted his blessings while commemorating his 30th birthday via Instagram, including “a wife I love [who] loves me” and “two babies that make my heart grow bigger every time they smile.”

August 2023

Cassie and Husband Alex Fine s Relationship Timeline
Courtesy of Casandra Fine/Instagram
Cassie penned a sweet tribute to Fine in honor of the twosome’s wedding anniversary.
“A day late, but had to make sure I showed ALL MY LOVE to this man! My husband! Happy 4th Anniversary to my Best Friend. There’s no one like you in this world,” the musician captioned a photo of the duo smiling.

She continued: “You have the biggest heart and the funniest sense of humor, your curiosity about life still surprises me and warms my heart everyday. I grow more and more and more and more in love with you as time goes on and I wouldn’t want it any other way. Most important of all, you’re only person that can actually make me laugh until I pee my pants – that says a lot. Thank you for loving me the way you do. I LOVE YOU SOOO MUCH!! ♥♥♥♥.”

May 2024

After CNN shared resurfaced footage of Diddy allegedly assaulting Cassie back in 2016, Fine penned an open letter to his wife and family.

“I want my kids and every kid to live in a world that’s safe for women and girls, protects them and treats them as equals,” Fine wrote via Instagram. “To the women and children, you’re not alone, and you are heard. if you need help call the domestic violence hotline at (800) 799-7233.”

He continued, “Men who hit women aren’t men. Men who enable it and protect these people aren’t men. As men, violence against women shouldn’t be inevitable, check your brothers, your friends and your family. Our daughters, sisters, mothers and wives should feel protected and loved. Hold the women in your life with the upmost regard. Men who hurt women hate women.”


By: Sara Donnellan
Title: Cassie and Husband Alex Fine’s Relationship Timeline
Sourced From:
Published Date: Sat, 18 May 2024 17:41:30 +0000

Read More
Did you miss our previous article…

Continue Reading


Beach Boy: A surf-ready Yamaha WR155R scrambler from Thailand

yamaha wr155r scrambler 745x497 1

Yamaha WR155R scrambler by Dream Fast Co.
A surfboard rack on a motorcycle might seem like a gimmick to some, but if you live in Bali and love surfing, it’s a downright necessity. The Indonesian island is peppered with surf spots—and a small bike with a rack is the best way to get to them. It doesn’t hurt if that motorcycle looks as good as this Yamaha WR155R scrambler.

The bike was built by Dream Fast Co. for Tiw, the founder of the Laem Yah Rayong Surf Club. Both parties are based in Thailand, but the influence came directly from Bali’s motorcycle and surf culture. Tiw has Balinese friends who use vintage enduro bikes to find hard-to-reach surf spots, and wanted to capture that vibe in his Yamaha WR155R.

Yamaha WR155R scrambler by Dream Fast Co.

Dream Fast Co.’s mandate was to take the modern and reliable WR155R and inject it with a big dose of classic Yamaha dirt bike style. It sounds simple enough on paper, but in reality, it meant wading through piles of plastic to shed the WR155R’s contemporary aesthetic.

Once the Yamaha was denuded of its plastics, the Dream Fast Co. crew set about reworking its lines. The subframe was hacked off, and a new one was fabricated, this time with a kicked-up loop at the back. A new seat sits up top; it’s designed for one, but there is a smidge of space out back if you and your passenger want to get extremely cozy.

Yamaha WR155R scrambler by Dream Fast Co. Read More


By: Wesley Reyneke
Title: Beach Boy: A surf-ready Yamaha WR155R scrambler from Thailand
Sourced From:
Published Date: Sat, 18 May 2024 18:15:34 +0000

Did you miss our previous article…

Continue Reading

Frontier Adventure

5 Reasons You Must Backpack Idaho’s Sawtooth Mountains

Tet19 047 Me on Teton Crest Trail copy cropped 12

By Michael Lanza

Chances are that, by now, you’ve heard of Idaho’s Sawtooths—having typed that name into a search box may be the reason you’ve landed on this story. Maybe you’ve been intrigued at what you’ve heard or images you’ve seen from Idaho’s best-known mountain range. Perhaps you’ve even been there and the experience has only amplified your curiosity to see more of this range.

As someone who’s had the good fortune of having backpacked all over the country and in many other countries over the past three-plus decades, including the 10 years I spent as a field editor for Backpacker magazine and even longer running this blog, I rank the Sawtooths among the 10 best backpacking trips in America.

Tet19 047 Me on Teton Crest Trail copy cropped 13
Hi, I’m Michael Lanza, creator of The Big Outside. Click here to sign up for my FREE email newsletter. Join The Big Outside to get full access to all of my blog’s stories. Click here for my e-books to classic backpacking trips. Click here to learn how I can help you plan your next trip.

Backpackers on Trail 154 to Cramer Divide in Idaho’s Sawtooths.
” data-image-caption=”Backpackers on Trail 154 to Cramer Divide in Idaho’s Sawtooths.
” data-medium-file=”″ data-large-file=”″ src=”×1024.jpg?resize=683%2C1024&ssl=1″ alt=”Backpackers on Trail 154 to Cramer Divide in Idaho’s Sawtooths.” class=”wp-image-45355″ style=”width:572px;height:auto” srcset=” 683w, 200w, 768w, 800w” sizes=”(max-width: 683px) 100vw, 683px” data-recalc-dims=”1″ />Backpackers on Trail 154 to Cramer Divide in Idaho’s Sawtooths.

I’ve wandered around the Sawtooths at least a couple dozen times over more than two decades, including numerous backpacking trips, dayhikes, peak scrambles, rock climbing, and backcountry skiing. While there remain peaks on my list to climb, a few trails to hike, and many lakes to leap into (or just sit beside), the Sawtooths have become my backyard mountains. I feel at home there.

This story presents the five reasons I think every backpacker should take a multi-day hike through the Sawtooths—spotlighting the characteristics of a trip there that make this place unique. I believe this argument may persuade you to go (if, somehow, the photos don’t do it).

See my e-book “The Best Backpacking Trip in Idaho’s Sawtooth Mountains” to learn all you need to know to plan and pull off a five-day, 36-mile Sawtooths hike through the core of the Sawtooths, and my Custom Trip Planning page to learn how I can help you plan every detail of a multi-day hike there.

Please share your thoughts or experiences there in the comments section at the bottom of this story. I
Did you miss our previous article…

Continue Reading