Introducing Richard "Magic" Jones: how the 2003 USA overall champ conjured up a groundbreaking win and how he's arming himself for future glory

Flex, Dec, 2003 by Shawn Perine

SEATED INCLINE DUMBBELL CURLS

"What I like about these is the stretch I get at the start position. I feel it deep in the lower part of my biceps. I'll do higher reps for this exercise because I consider it an isolation movement. As with all of my biceps training, I perform these at a steady pace, making sure to bring the dumbbell all the way up and squeezing hard at the top of each rep. I want to (jet maximum burn, maximum isolation and maximum blood flow."

STANDING ALTERNATE DUMBBELL CURLS

"I like these because I can really isolate each biceps muscle, really feel the burn. I start with my palms facing inward, toward the center of my body. As I raise the dumbbell, I supinate my hand (rotate my pinkie forward), while bringing my hand slightly away from my body and mV elbow up in front of me. All of this helps me to get maximum contraction at the top of the movement, which is great for building peak."

RICHARD JONES' TRAINING SPLIT

Day 1 Chest, biceps, abs

Day 2 Calves, quads

Day 3 Off

Day 4 Calves, hams, back

Day 5 Shoulders, triceps, abs

RICHARD "MAGIC" JONES

Birthdate April 14, 1974, the youngest of eight children

Birthplace Boston, Massachusetts

Height 5'7"

Weight 0ffseason, 235 pounds; competition, 198 pounds

Current residence Long Beach, California

Occupation Law enforcement

First competition 1992 Green Mountain Classic, teen-division winner

Other titles include 1996 Tournament of Champions; 1997 Orange County Muscle Classic; 1997 California Championships; 2002 Los Angeles Bodybuilding Championships, light-heavyweight and overall winner

Other skills Various martial arts forms