The Menace shares his chest routine and predictions for the Arnold Classic
By Eric Velazquez
February 12, 2009
FLEXONLINE
According to Dennis James, when he steps on stage for prejudging at the 2009 Arnold Classic, he’s going to look better than he has in over half a decade.
“My prep has been going great,” he says. “I would say that this is the best prep than I’ve done so far. Even better than ’03.”
DJ’S ARNOLD CLASSIC CHEST ROUTINE
Exercise
Sets
Reps
Incline Smith machine press
4
10-12
Decline hammer strength press
4
10-12
Dumbbell incline
4
10-12
Dumbbell flat flye
4
10-12
Machine chest press
4
10-12
Cable crossover
4
10-12
James is alluding to his career-best fourth place finish at the 2003 Olympia, but he hasn’t competed at the AC since taking seventh at the 2002 Columbus (Ohio) Classic. James finished third at the 2001 Arnold and fourth in the 2000 show. So where does he see himself fitting in to this year’s jam-packed line-up?
“The top three, definitely.”
While he’ll have to contend with wispy-waisted, well-conditioned competitors like Silvio Samuel and Kai Greene, one area where DJ won’t be overshadowed is his chest. Thick, wide and detailed, his pectorals leap out at the judges in nearly every pose from the front. Dennis credits his adherence to the basics and a stubborn insistence on slowing his rep speed down to really bring out every fiber.
“No fast movements,” he says. “We want to squeeze hard at the top for a peak contraction and bring it back slow.”
THE SPLIT
Day
Bodyparts Trained
1
Chest (a.m.), biceps (p.m.)
2
Quads (a.m.), hamstrings, calves (p.m.)
3
Shoulders (a.m.), triceps (p.m.)
4
Back
5
Chest (a.m.), biceps (p.m.)
6
REST
7
REST
Stay glued to www.flexonline.com for bodypart-specific training from other top pros as they wind down preparations for this year’s Arnold Classic.
