IFBB Pro League bodybuilder and 2022 Texas Pro champion Andrew Jacked was as soon as a coaching companion of multi-strength-sport athlete Larry Wheels. The duo reunited lately to coach shoulders and biceps collectively, and Jacked shared a video of the session on Aug. 30, 2022 on his YouTube channel. The video will be seen beneath.
[Related: The Best Arm Workouts for Beginners, With Dumbbells, and More]
Cable Y Lateral Raise
The location of the video wasn’t shared within the video, however a current Instagram put up that Jacked shared concerning the exercise tagged Binous Gym in Dubai, United Arab Emirates. In the start of the YouTube video, Wheels joked that he may bear in mind being larger than Jacked once they beforehand skilled collectively in 2019 and 2020.
Jacked started the session with cable lateral raises, taking his arms up right into a “Y” formation. The additional vary of movement targets the rear delts in addition to the facet delts.
Rear Lateral Raise on Incline Bench/Single-Dumbbell Two-Arm Front Raise
Wheels and Jacked then moved on to a superset carried out on an incline bench. They began with rear lateral raises with dumbbells adopted by a entrance increase with one dumbbell held in each arms. Portions of the exercise weren’t proven on digital camera.
[Related: How to Do the Overhead Dumbbell Press for Wider Shoulders and Upper-Body Strength]
The weight of the dumbbells that they used for the primary train wasn’t proven, however they had been lifting a 30-kilogram (66-pound) weight for the second motion. Both males raised the again pad of the adjustable bench for the entrance raises with a view to obtain a better vary of movement.
Seated Machine Press/Cable Upright Row
They carried out one other superset pairing that included machine presses and cable upright rows. Jacked briefly spoke to the digital camera and defined that he known as this session ‘a maintenance workout.’
“I don’t want to push anything to the max at this point,” he mentioned. “We’re just keeping everything the same.”
Dumbbell Lateral Raise
The closing shoulder train was a standing lateral increase with 20-kilogram (44-pound) dumbbells. Only one set from every man was proven on the video.
Standing Cable Curl
After six complete shoulder workouts, Jacked and Wheels shifted to biceps, beginning with cable curls utilizing particular person handles on two pulleys. They stepped ahead so every arm could be behind their torso firstly of the motion. This labored the biceps from a distinct angle and added a stretch on the backside of the motion.
Cable Rope Hammer Curl
The closing motion of the session was one other cable train, however with a distinct attachment — utilizing the rope deal with and performing a hammer curl to focus on the brachialis and forearms. The weight they used couldn’t be seen. They maintained a constant velocity all through their units with out pausing an excessive amount of on the prime or the underside.
If you want to strive the workouts that Jacked and Wheels carried out within the video, you possibly can comply with the instance exercise beneath.
- Cable Y Lateral Raise – 3 x 8-10
- Rear Lateral Raise on Incline Bench/Single-Dumbbell Two-Arm Front Raise – 3 x 10-15 superset actions
- Seated Machine Press/Cable Upright Row – 3 x 15 superset actions
- Dumbbell Lateral Raise – 3 x 8-10
- Standing Cable Curl – 3 x 12-15
- Cable Rope Hammer Curl – 3 x 15
Jacked gained the Texas Pro on Aug. 13, 2022, and he earned a qualification for the Mr. Olympia contest, which is able to happen Dec. 16-18 in Las Vegas, NV. Before he competes within the Olympia, he plans to participate within the 2022 Arnold Classic UK contest. That present will probably be held on the weekend of Sept. 23-25, 2022 in Birmingham, England.
Featured Image: @andrewjacked on Instagram