2009 ARNOLD TRAINING SERIES: MOE EL MOUSSAWI
El Moussawi's mighty shoulder routine for the '09 Arnold
By Dave Lee
February 25, 2009
FLEXONLINE
Moe El Moussawi charges into the 2009 Arnold Classic on March 7th propelled by serious momentum thanks to a strong runner-up finish to Silvio Samuel at the first show of the new year, the Ironman Pro. El Moussawi is confident that he will only get better as the season progresses. "I was only at 80 percent. That was not the crispy Moe. I know I can improve vastly for the Arnold," said El Moussawi, who placed 11th at the '08 Arnold.
In our continuing Arnold Classic training series, he shares with us his unique 1,000 rep workout, this time applied to his shoulders.
1,000 REP MADNESS
"I do 1,000 reps on all major bodyparts. I've been doing this since before the 2008 Ironman Pro and the results have been unbelievable. My muscles are denser and have a much more mature look."
Here's an example using lateral raises to illustrate this insane 1,000 rep workout in action.
Lateral Raises
Set Weight Reps
Warm-up 15 50
1 20 40
2 25 30
3 30 20
4 50 10
followed by:
Monster Drop Set
50 lbs x 10 reps
35 lbs x 20 reps
25 lbs x 30 reps
20 lbs x 40 reps
15 lbs x 50 reps
EXERCISE SETS REPS
Lateral Raises 4* 50-10
Militay Presses 4* 50-10
Rear Dumbbell Laterals 4* 50-10
Alternate Front Dumbbell Raises 4* 50-10
* Plus one monster drop set
THE SPLIT
DAY BODYPARTS TRAINED
1 chest-am; triceps-pm
2 back-am; biceps-pm
3 delts-am; traps-pm
4 quads-am; hams and calves-pm
5 repeat cycle or rest if needed
WORTH A 1,000 WORDS
"After viewing the pictures from photos taken earlier today, I know I'm ready. You never know when you look in the mirror because some mirrors lie, but pictures tell it like it is."
ROCK AND ROLLA
"I've never liked the idea of rushing in the last two weeks before a show. My philosophy is that you should be ready to rock and roll at two weeks out and that's exactly where I'm at right now."
TO BE CONTINUED IN COLUMBUS
To catch the on-going battle of words and muscles between El Moussawi and Samuel - such as El Moussawi's promise to "catch Silvio" in Columbus - stay tuned to our ongoing Arnold Classic precontest coverage right here on flexonline.
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