Flex Australia – June-July 2017

12 FLEX | JUNE – JULY 2017

1ST SET RETRO

MOE

ELMOUSSAWI

HE WAS ONE OF THE BEST-ARMED

MEN IN THE 2008 AND 2009 OLYMPIAS.

ELMOUSSAWI’S

HIGH-REP BICEPS ROUTINE

EXERCISE SETS REPS

Alternatedumbbellcurl 4 50,20,15,40*

One-armpreachercurl 4 50,20,15,40*

Alternate hammer curl 4 50, 20, 15, 40*

One-arm cable curl 4 50, 20, 15, 40*

Concentration curl 4 50, 20, 15, 40*

*Dropset with four subsets of 10 reps.

Moe Elmoussawi

likedhighreps—didhe

ever!Forawhilehe

cranked out 1000 per

body part in sets of 50

to 100. The routine

below was the one he

used before placing

ninthinthe

Olympia—hiscareer

highpoint—andit’s

alittlelessofan

endurance test (he

alternated it with a

moderate-volume

workout). Still, its tally

of625repsisabout

four times what most

MOE ON

BICEPS

TRAINING

“I do one

workout of five

exercises,

four sets each

and eight to 10

reps per set.”

“The next workout

I do all high reps

and dropsets.”

“The key to a

high-rep routine

is to really focus

on contracting

the muscle hard.

Keep your head

in every rep.”

“I work biceps

after back once

every five days.”

FLEX FACT

When he won the Mr Lebanon as a teenager,

Elmoussaw was training only his arms.

bodybuilders do in a

biceps routine. The

mega reps didn’t

transform all of the

175cm Lebanese-native

into a Goliath, but his

arms were two of the

best in every contest

he entered, including

the 2008 and 2009

Olympias. Though he

cracked the top 10

in both of those

appearances, ahead

of several legends, he

never won a pro show

over his 12-show,

five-year career. (He

was third in the 2008

Ironman Pro, won by

Phil Heath, and second

the next year.) He

last competed

in 2011. Settling in

New Zealand after

a stint in the US,

the entrepreneurial

immigrant focused on

expanding his sports

nutrition business.

Today, he’s also an IFBB

official and promoter. PAVEL YTHJALL

BY GREG MERRITT