On Oct. 24, 2022, 2022 Indy Pro and New York Pro champion Blessing Awodibu published a video on his YouTube channel, in which he trained arms with seven-time Mr. Olympia Phil Heath. The video can be seen in its entirety below:
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After a brief intro, the duo got to work, starting with the biceps via single-arm machine preacher curls. In between sets, Awodibu asked Heath about Heath’s arm training early in his career, and Heath said it was a blessing that turned into a curse:
I would have a full arm day, but then I would do chest and tris, then back and bis. By the time I turned pro, my arms were overpowering everything.
Heath said that he had to back off training arms so much so the rest of his physique, particularly his shoulders and back, could catch up. The next biceps movement was the incline curl machine. Heath offered another tip for Awodibu and the viewers: do a warm-up set.
I know how to do this, but after the contraction, the machine almost pulls me down when I lower it. I really have to control this one.
The third exercise for the biceps was the single-arm dumbbell curl. Heath created his own version called “Heath Curls,” which called for him to do several reps on one side before repeating with the other, as opposed to traditional alternate curls. They followed those with standing concentration curls.
Heath leaned slightly forward while curling the weight in towards his body. Awodibu performed his sets while leaning forward 90 degrees. The two bodybuilders switched to triceps, starting with the rope pushdown, followed by cable overhead extensions and single-arm cable pushdowns.
Both bodybuilders will appear at the 2022 Olympia in different roles. Heath will be a commentator for the first time while Awodibu will make his competitive debut on bodybuilding’s biggest stage. The 2022 Mr. Olympia contest will take place Dec. 16-18 at the Zappos Theater in Las Vegas, NV.
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If you want to apply the exercises they performed, you can follow the sample workout below:
- Single-Arm Preacher Curl Machine — 3 sets of 12-15 reps on each arm
- Single-Arm Incline Curl Machine — 3 sets of 12-15 reps on each arm
- Heath Curls — 3 sets of 12-15 reps on each arm
- Standing Concentration Curls — 3 sets of 12-15 reps on each arm
- Rope Pressdown — 3 sets of 12-15 reps
- Cable Overhead Extension — 3 sets of 12-15 reps
- Single-Arm Cable Pushdown — 3 sets of 12-15 reps on each arm
Featured Image: @blessing_awodibu on Instagram