IFBB Pro League bodybuilder and 2022 Texas Pro champion Andrew Jacked was once a training partner of multi-strength-sport athlete Larry Wheels. The duo reunited recently to coach shoulders and biceps together, and Jacked shared a video of the session on Aug. 30, 2022 on his YouTube channel. The video may be seen below.
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Cable Y Lateral Raise
The situation of the video wasn’t shared within the video, but a recent Instagram post that Jacked shared concerning the workout tagged Binous Gym in Dubai, United Arab Emirates. To start with of the YouTube video, Wheels joked that he could remember being greater than Jacked after they previously trained together in 2019 and 2020.
Jacked began the session with cable lateral raises, taking his arms up right into a “Y” formation. The additional range of motion targets the rear delts in addition to the side delts.
Rear Lateral Raise on Incline Bench/Single-Dumbbell Two-Arm Front Raise
Wheels and Jacked then moved on to a superset performed on an incline bench. They began with rear lateral raises with dumbbells followed by a front raise with one dumbbell held in each hands. Portions of the workout weren’t shown on camera.
[Related: How to Do the Overhead Dumbbell Press for Wider Shoulders and Upper-Body Strength]
The load of the dumbbells that they used for the primary exercise wasn’t shown, but they were lifting a 30-kilogram (66-pound) weight for the second movement. Each men raised the back pad of the adjustable bench for the front raises in an effort to achieve a greater range of motion.
Seated Machine Press/Cable Upright Row
They performed one other superset pairing that included machine presses and cable upright rows. Jacked briefly spoke to the camera and explained that he called this session ‘a maintenance workout.’
“I don’t need to push anything to the max at this point,” he said. “We’re just keeping every little thing the identical.”
Dumbbell Lateral Raise
The ultimate shoulder exercise was a standing lateral raise with 20-kilogram (44-pound) dumbbells. Just one set from each man was shown on the video.
Standing Cable Curl
After six total shoulder exercises, Jacked and Wheels shifted to biceps, starting with cable curls using individual handles on two pulleys. They progressed so each arm can be behind their torso at the start of the movement. This worked the biceps from a distinct angle and added a stretch at the underside of the movement.
Cable Rope Hammer Curl
The ultimate movement of the session was one other cable exercise, but with a distinct attachment — using the rope handle and performing a hammer curl to focus on the brachialis and forearms. The load they used couldn’t be seen. They maintained a consistent speed throughout their sets without pausing an excessive amount of at the highest or the underside.
In case you want to try the exercises that Jacked and Wheels performed within the video, you’ll be able to follow the instance workout below.
- 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 movements
- Seated Machine Press/Cable Upright Row – 3 x 15 superset movements
- Dumbbell Lateral Raise – 3 x 8-10
- Standing Cable Curl – 3 x 12-15
- Cable Rope Hammer Curl – 3 x 15
Jacked won the Texas Pro on Aug. 13, 2022, and he earned a qualification for the Mr. Olympia contest, which can 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 show might be held on the weekend of Sept. 23-25, 2022 in Birmingham, England.
Featured Image: @andrewjacked on Instagram