Every workout counts in the final weeks before a bodybuilding competition. During this stage of the prep, workouts are designed to fine-tune the physique, accentuating the aesthetics of every muscle striation.
On Jun. 19, 2024, IFBB Pro Men’s Open division bodybuilder Chinedu Andrew Obiekea, better known as Andrew Jacked, published a video on his YouTube channel sharing his high-volume arm workout.
[Related: A Guide to the Best Pre-Workouts]
The two-time reigning Texas Pro champion aims to improve his arm size, separation, and definition during his prep to defend his Texas Pro title on August 10. Jacked must win an IFBB pro show before the Sept. 15 deadline to qualify for his third consecutive Mr. Olympia, scheduled for Oct. 10-13 in Las Vegas, NV.
Andrew Jacked’s 2024 Tampa Pro Arm Workout
Here is an overview of the high-volume workout:
- Superset — Incline Cable Triceps Pushdown & Back Supported Triceps Pushdown
- Superset — Seated Biceps Cable Curl & Standing Cable Biceps Curl
- Superset — Floor Skull Crushers & Reverse Cable Pushdown
- Superset — Spider Curls & Dual Low Pulley Cable Curls
- Superset — Cable Cross-Body Triceps Extension & Dip Machine
- Superset — Cable Preacher Curl & Reverse Biceps Curls
Incline Cable & Back Supported Triceps Pushdowns
Jacked opened with a feeder set to warm up his joints and tendons. He prioritizes strict full range of motion (ROM) with a cambered bar over his forehead. He extends his arms fully at the bottom.
The 39-year-old trains a back-supported rope cable pushdown variation to prevent momentum. After reaching mechanical failure, he used the rest-pause reps to maximize triceps activation.
A comparative study published in the Journal of Strength and Conditioning Research found that supersets led to greater energy expenditure per minute and a higher excess post-exercise oxygen consumption (EPOC) compared to traditional resistance training.
This may be particularly beneficial for athletes in the cutting phase aiming to get shredded for a bodybuilding show. (1)
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Seated & Standing Cable Biceps Curls
Jacked sat on a utility bench in front of a cable pulley pinned at the lowest setting and an EZ bar resting on his thighs. He performed shortened partials (top half of the ROM) to maximize peak biceps contraction.
- However, this approach contrasts with research suggesting that training at long muscle lengths (the bottom half of the range of motion) may yield greater muscle growth than training at short muscle lengths. (2)
Jacked switched to rope cable curls to bias the brachioradialis, brachialis, and biceps brachii muscles. Curling with a neutral grip can help add thickness to the biceps and forearms.
EZ-Bar Floor Skull Crushers & Reverse Cable Pushdowns
Jacked lowered the barbell to the floor with each rep to achieve a deeper triceps stretch. He rolled the barbell away from his body after placing it on the floor during the final reps to intensify the stretch further.
The Nigerian bodybuilder adopted a wide underhand grip on the EZ bar attachment for reverse cable pushdowns, maintaining a subtle forward lean. He pinned his elbows to his torso to prioritize triceps engagement. During the final set, he used three-second eccentrics to maximize the time under tension (TUT) and stimulate hypertrophy.
Spider Curls & Dual Low Pulley Cable Curls
Jacked set the incline bench to 45 degrees for the spider curls. Keeping his upper arms steady, he curled the bar to shoulder height and paused briefly in the fully shortened position.
Moving to the low pulley cable curls, Jacked grabbed the D-handles with a supinated grip, then placed his biceps in a pre-stretched position. He used a slow rep cadence to minimize momentum and ensure he loaded the biceps.
Cable Cross-Body Triceps Extensions & Dip Machine
Positioning the functional trainer’s pulleys at their highest setting, Jacked crossed his arms to grab the right cable with his left hand and vice-versa. He brought his hands together in front of his chest as a starting position. With his upper arms at 45 degrees, Jacked extended his elbows to achieve a sharp contraction at the bottom of his ROM.
Jacked maintained an upright torso on the dip machine to minimize chest recruitment. He utilized tempo training via slow eccentrics and explosive concentrics to promote better triceps strength. (3)
Cable Preacher Curls & Reverse Biceps Curls
Jacked placed his upper arm on a horizontal bench for cable preacher curls and tapped his biceps throughout the movement to deepen his mind-muscle connection. Jacked grabbed an EZ barbell with a close overhand grip and lifted his lower arms parallel to the floor, pausing at the top to prioritize forearm fiber recruitment.
While there is a lack of scientific evidence to prove that superset training is more effective than traditional methods for hypertrophy, studies do indicate that the former can enhance training efficiency and reduce training time, allowing athletes like Jacked to significantly increase their overall training volume.
However, some studies have indicated that athletes might require additional post-workout recovery to minimize the effects of fatigue associated with this intensive approach. (4)
[Related: The Best Muscle Recovery Supplements on the Market]
More Bodybuilding Content
- The Lat Pulldown Variation 6X Mr. Olympia Dorian Yates Calls a “Waste of Time”
- 6 Common Biceps Training Mistakes To Avoid
- Volume, Volume, Volume, — Larry Wheels & Breon Ansley’s 600-Rep Back Workout
References
- Kelleher, A. R., Hackney, K. J., Fairchild, T. J., Keslacy, S., & Ploutz-Snyder, L. L. (2010). The metabolic costs of reciprocal supersets vs. traditional resistance exercise in young recreationally active adults. Journal of strength and conditioning research, 24(4), 1043–1051. https://doi.org/10.1519/JSC.0b013e3181d3e993
- Pedrosa, G. F., Lima, F. V., Schoenfeld, B. J., Lacerda, L. T., Simões, M. G., Pereira, M. R., Diniz, R. C. R., & Chagas, M. H. (2022). Partial range of motion training elicits favorable improvements in muscular adaptations when carried out at long muscle lengths. European journal of sport science, 22(8), 1250–1260. https://doi.org/10.1080/17461391.2021.1927199
- Wilk, M., Zajac, A., & Tufano, J. J. (2021). The Influence of Movement Tempo During Resistance Training on Muscular Strength and Hypertrophy Responses: A Review. Sports medicine (Auckland, N.Z.), 51(8), 1629–1650. https://doi.org/10.1007/s40279-021-01465-2
- Weakley JJS, Till K, Read DB, et al. The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. Eur J Appl Physiol. 2017;117(9):1877-1889. doi:10.1007/s00421-017-3680-3
Featured Image: @andrewjacked on Instagram
