Australian bodybuilder and Arnold Schwarzenegger-to-be Calum von Moger dropped a brand new video this week showing off a simple routine of basic chest exercises. Von Moger’s pushing some serious weight here, as you might expect — he is a three-time Mr. Universe, after all — but the main focus here was on staying aware of his body’s limitations.
Von Moger is still recovering from surgery to repair a bicep tear from last November, when a 400-lb. (180kg) tandem curl stunt gone wrong put him in the hospital.
DONT TRY THIS! last night I had this crazy idea that me and @cbum_ should attempt a 400lb barbell curl. Was all fun and games until I tore my bicep. I really should have known better, I forgot to warm up properly and should have used #koalafreak pre from @staunch.nation instead of the stim free 🙄 Bicep: Pretty sure it’s a Grade 2 tear going off the web and the symptoms. Can Take up to 3 weeks before I’ll get strength back. I’ll try and see a specialist and get their opinion on it too. Note: Learn from my stupid mistakes! You can see half the arm workout on my YouTube ch.
He shed a light on just how much an injury can affect a bodybuilder’s physique, warning his fans to learn from his mistakes and stay away from dumb stunts in the weight room. As Von Moger says, you should always make sure you warm up before getting to your pump.
CALUM VON MOGER’S CHEST WORKOUT
His workout starts with an incline bench press — 10 reps at 100 kilos (about 220 lbs.), to be exact. If you can push that weight, you’ve made it in von Moger’s book. According to the video, this was the first time that he attempted a heavy incline press in the months following his injury.
After incline, Von Moger moves over to the flat bench. Low cable flyes come next, followed by pec deck flyes. Machine tricep dips to finish the day.
If you find yourself with an upper body injury like Von Moger, be smart with your recovery. You might not be Mr. Universe, but you can use these single-arm exercises while you heal.
By Brett Williams