On March 19, 2024, Men’s Open bodybuilder Hunter Labrada published a video on his YouTube channel showcasing his arm workout at the newly opened House of Gainz gym in Austin, TX.
This off-season is the first time I’ve ever allowed myself to take two days off in a row since I started training at 14 years old.
The four-day training split has led to significant muscle gains for him, courtesy of the increased rest and recovery time.
Hunter Labrada’s Arm Workout
Here is a summary of Labrada’s training session:
- Single-Arm Preacher Curl
- Single-Arm Cross-Body Cable Triceps Extension
- Dual Low Pulley Cable Curl
- Overhead Cable Triceps Extension
Check out the video below:
[Related: Arnold Schwarzenegger’s & Phil Heath’s Upper Body Workout at 2024 Arnold Sports Festival UK]
Preacher Curls & Cross-Body Triceps Extensions
Labrada opened with standing one-arm preacher curls. He employed forced reps while working with a training partner to push past mechanical failure.
The 31-year-old Labrada moved to unilateral cross-body cable extensions to bias the triceps. Labrada connected a D-handle to the cable pulley set at the highest setting. He positioned himself sideways to the pulley, grabbed the handle with his far hand using a neutral grip, and fully extended the elbow on concentrics.
Alternating between biceps and triceps exercises promotes balanced muscle and strength development. Performing antagonistic sets boosts workout efficiency by allowing one muscle group to rest while the other works.
Dual Low Pulley Cable Curl
Labrada used a functional trainer, setting the cable pulleys to the lowest setting. He grabbed D-handle attachments with a supinated grip and took a step forward to get into the starting position.
[Read More: Our Favorite Forearm Workouts, + the Best Forearm Exercises]
Keeping his upper arms tight to the sides, Labrada flexed the elbows until his forearms broke parallel. Labrada maintained an upright torso throughout the exercise to prevent momentum and ensure the biceps moved the weight.
Overhead Cable Tricep Extension
Labrada positioned the pulley at head height and grabbed the cambered bar with a narrow overhand grip. He kept his torso at 45 degrees and his upper arms parallel. The Texas native flexed his elbows to achieve a deep triceps stretch.
Looking Forward
Labrada placed eighth at the 2020 Mr. Olympia. He climbed to fourth in 2021, dropped to seventh in 2022, and landed sixth in 2023. Labrada must win an IFBB pro show during the 2024 qualifying season to punch his ticket to the 2024 Mr. Olympia, scheduled for Oct. 10-13 in Las Vegas, NV.
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Featured image: @hunterlabrada on Instagram
