ARMED WITH KNOWLEDGE
Bonac’s simple recipe for
building bigger, more chiseled
biceps and triceps:
PREFERRED REP RANGE:
12 to 16 reps.
TRAINING FREQUENCY:
Biceps and triceps each
trained once a week in the off-
season (triceps trained
with back, biceps paired with
chest) and typically twice
weekly pre-contest.
TRAINING VOLUME: Eight to 12
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FLEX | MARCH 2018
working sets per workout each for
biceps and triceps.
FAVORITE INTENSITY
TECHNIQUES: Supersets and
dropsets for both biceps and
triceps; peak contractions for
triceps. “I tend to feel the muscle
connection more [with peak
contractions],” Bonac says,
“and it’s better for my elbows
as well.”
TRAINING VARIETY: “I change up
my routine about once every three
months,” he says. “But each week
I do different exercises. For
example, one week I’ll do more
barbells and some machine,
and the next week I’ll do more
dumbbells.”
CARDIO REGIME: “I don’t do cardio
in the off-season. During
my prep, it depends on my body
weight—that will tell me how much
cardio I need to do. My average
cardio session takes about
30 minutes, and I do this five to six
days a week leading up to a show.”