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There are few bodybuilders higher to take cues from than Lewis.

After sterling first-place performances on the 2022 Texas Pro and the 2022 Arnold Classic UK, Chinedu Andrew Obiekea, a.okay.a. “Andrew Jacked,” is undoubtedly hoping for a shining debut on the 2022 Mr. Olympia. As the potential bodybuilding phenom of the 2022 calendar yr, some established icons already assume he’s destined for greatness. In gentle of that, the athlete appears to grasp the worth of taking cues from those that have been there and executed that.

On Nov. 23, 2022, Jacked posted a video on his YouTube channel the place he works by a again exercise whereas guided by seven-time 212 Olympia champion James “Flex” Lewis. The video is appropriately entitled “Paying Attention to Detail,” on condition that it takes place in the course of the ultimate levels of Jacked’s preparation for the Olympia, being held on Dec. 16-18, 2022, in Las Vegas, NV.

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Here’s an outline of the again routine Lewis takes Jacked by as he prepares for the largest aggressive second of his younger profession to date.


As directed by Lewis, Jacked begins his exercise by warming up with a number of units of normal body weight pull-ups. Jacked makes use of a “suicide grip” — the place one doesn’t wrap their thumb round a bar or barbell — to carry out the pull-ups. The objective of this change-up was to focus extra on refining his again slightly than strengthening his arms, whereas additionally disengaging Jacked’s forearms after he talked about having a slight muscle pressure.

Chest-Supported Low Row

Jacked and Lewis subsequent shift to chest-supported low rows at a excessive quantity. The purpose of this particular motion was to construct thickness within the again whereas forcing the athletes to isolate their again muscle mass. It is right here the place Lewis careworn an “attention to detail” past merely lifting heavy weight.

“To me, right now, it’s all about trying to get these little details out,” Lewis explains. “Because we all know you can train and put [expletive] six plates on the machine but to get a good detail out, that’s why you pose, pose, and pose. There’s no weight involved in posing, right? You’re just holding the pose, and when you’ve done that over weeks, you see all those [details].”

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Chest-Supported Row and Bent-Over Straight Arm Pulldown (Superset)

Lewis wished to problem Jacked’s lattisimus dorsi muscle mass a bit extra, specifically, making a superset of chest-supported rows and straight-arm pulldowns with cables a pure step on this exercise. Lying face-down on an incline, Jacked’s decrease lats have been careworn with the rows, whereas the pulldown variation additional labored the muscle with out help from surrounding physique elements. Lewis emphasised utilizing a sluggish movement for each actions and little relaxation between units.

Kneeling Lat Pulldown

Lewis and Jacked elect to do a variation of the normal lat pulldown by performing it from a kneeling place whereas utilizing a more in-depth grip. The lats are nonetheless engaged and considerably stretched, whereas the kneeling place and differing grip additionally enable the core and pectorals muscle mass to additionally get pleasure from a measure of labor.

Seated Machine Row

To conclude their exercise, Lewis and Jacked throw in yet one more lat-muscle oriented motion with some seated rows. This nearer, along with enhancing again power and dimension, might also intensify higher posture for the athlete.

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Knowing what Lewis has achieved in his profession, Jacked sees the icon as having loads to supply somebody nonetheless trying to make their mark. While he positively is aware of tips on how to handle his physique, Jacked appeared to understand Lewis taking the time to stroll him by this exercise. As crucial efficiency of Jacked’s profession looms on the horizon, studying from the most effective may very well be one of the simplest ways to correctly put together.

“The push [Lewis gave me] was crazy,” Jacked mentioned. “That’s why I need someone that can take over. I just work based on my preference, and that’s why I am still in the maintenance phase. I need someone that can get me past my limits which is what I will definitely work on in my off-season after the 2022 Olympia. Because to be the best, I have to work with the best.”

Featured picture: @andrewjacked on Instagram

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