Former Masters Olympia champion Robby Robinson returned to Mike O’Hearn‘s YouTube channel on Oct. 11, 2023, to share his back-training wisdom. At 77 years old, Robinson guided O’Hearn, 54, through a grueling pull day that promotes muscle maturity. Three-time NPC Team Universe Championships winner Tito Raymond also joined this meeting of muscle and mind.
The session featured traditional exercises with unorthodox positioning. O’Hearn prefers heavy weights at low volume rather than progressing in higher rep ranges. Take a look at the workout below:
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The “Full-Pull Back Day” Workout
Since these advanced bodybuilders train close to failure, they limit themselves to three sets in the approximate eight-rep range.
- Lat Pulldowns
- Seated Cable Row
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Workout Breakdown
This workout didn’t require a dozen exercises for O’Hearn, Robinson, and Raymond to achieve a pump. At 77, Robinson has trained with high intensity for decades and knows how to progress his body. He displayed his flexibility and mobility during this session.
Robinson trains lat pulldowns in a behind-the-neck position; O’Hearn and Raymond prefer a similar line of pull. Without sufficient mobility, a behind-the-neck lat pulldown can apply unwanted stress to the rotator cuffs and is unlikely to benefit those training at a beginner level. Lat pulldowns promote the aesthetically desirable V-taper.
Following the lat pulldowns was an unorthodox variation of a cable row. Rather than sit on the bench, each bodybuilder knelt behind the bench for the first set to train the lats in their lengthened position.
They stood at the end of the bench for the subsequent set to further stabilize the row. “Look at the back contraction,” marveled O’Hearn. “Iron back! So tight, so dense.” Robinson’s back muscles could be seen contracting through his tracksuit with each rep.
During the eccentric, the arm stretched further to the starting position compared to sitting closer to the weight stack. When executing the movement, Robinson recommended squeezing the scapula together at the top.
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Featured image: @the_official_blackprince on Instagram
