TONEY FREEMAN: “This is a technique I use on nearly every unilateral exercise — dumbbell presses for shoulders, dumbbell curls for biceps, unilateral triceps exercises, leg extensions, leg curls. On dumbbell presses, for example, I’ll leave one dumbbell in the top position while the other arm is doing reps. I’ll do five reps like that, then switch arms and repeat, then switch back and do four reps with each arm, then three, two and one. So it’s 15 reps, but the time under tension is equivalent to 30 reps on each arm. I kind of let go of the standard banging out sets of 10 or 12 reps. Doing unilateral reps with the static holds incorporates more muscle fibers than standard sets because of the greater time under tension and helps stimulate more growth.”

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Incline Dumbbell Presses | SETS: 2-3 | REPS: 15 per arm + static hold*

Flat Bench Dumbbell Presses | SETS: 2-3 | REPS: 15 per arm + static hold*

Cable Crossovers | SETS: 2-3 | REPS: 15 per arm + static hold*

*Each set consists of one arm remaining in the top position while the other arm does reps of 5, 4, 3, 2 and 1. The right arm does five reps with the left arm in the top position, then the left arm does five reps with the right arm in the top position, and so on.

Training Tip #1: It’s important that the arm doing the static hold remains slightly bent to keep tension on the pecs. If the elbow is locked out, the triceps will become engaged.

Training Tip #2: At the end of each set of cable crossovers, Freeman will do as many regular reps (both arms at the same time) as possible. If he can do more than five or six reps, he increases the weight for the next set.

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