Training with Flex Lewis - For the second exercise, the machine dip is a heavier set with lower volume. Do not actually sit down for this, and stick your legs out for balance. A training partner can stand on your feet for stability. Push the weight down forcefully to full extension, hold for a second before returning slowly up to the top position, which is about 90 degrees at the elbow. Do 10 to 12 reps. After this, do partial reps to finish for another 8 to 10 reps. Flex Lewis - 212 Mr Olympia & Nick Jones - World Bodybuilding Champion.