“It’s all a controlled mission,” Andrew Jacked explained of his process, sharing the training with his nearly one million Instagram followers. “Squeeze, repeat, check and hold everything tight,” he added. Ready to make monster profits? Try this one.
Andrew Jacked’s back and shoulder workout
- Landmine row
- Standing plate loaded row
- Plate Loaded Iso-Lateral Front Lat Pulldowns
- Standing straight arm Lat cable pulldowns
The overview of Andrew Jacked’s back and shoulders training
The big man started with a landmine row, also known as a T-bar row, which, compared to other back-based movements like the classic curved barbell row, puts less stress on the spine because the arc of the movement allows you to keep the upper body straighter. AJ’s goal of hitting his reps with more control is also achieved here, as rows of landmines place the center of gravity at the top of each lift, allowing for greater precision and a better opportunity to pause while he holds the weight, building his lats, traps, rear delts, core, and mid-to-lower back.
In second place is the standing plate loaded rowa compound exercise that requires greater core involvement than its seated counterpart, due to the additional requirements for stability. The main muscles used here are the lats, rhomboids and trapezius, but the rear deltoids and biceps also play a role, not to mention the extra stabilization work from the core, lower back, glutes and hamstrings.
For the ISO-lateral front lat pulldowns, Jacked maintains a constant tension throughout the rise and fall of this pulling movement, ensuring that both of his arms are in sync throughout this exercise to correct any strength imbalances. It is also important to keep the weight in the front, rather than behind the neck, regardless of which direction the machine is facing, as going too far back can increase neck and shoulder injuries. AJ reaches for an underhand grip to hammer his lower and middle lats here, squeezing and contracting hard at the bottom of the movement.
For his finisher, Jacked stands up to be counted and works his way through a series of standing cable pulls, again mostly leaning into his lats. The key to building the lats and mid-back with this move comes from the wide grip, as seen in the big man’s demonstration. To mimic his reps, grab the bar with an overhand grip, keep the elbows slightly bent, then inhale, engage your core and exhale as you pull the cable toward your lower body. Notice how AJ controls both the rise and fall, rather than simply snapping the cable back with his own momentum. His stabilizing muscles are also worked here, such as the triceps and obliques – creating a huge upper body that will undoubtedly wow the Arnold judges.
With just a few weeks to go, Andrew Jacked is doing everything he can to build his most impressive physique yet. To follow in his lofty footsteps, make sure you reach hypertrophy by doing about 3 sets of 8 to 12 reps, aiming for failure or near failure at the end of each set.
The Arnold Classic culminates on March 8 in Columbus. The final of the British event is scheduled for March 29.
To follow Andrew Jacked’s progress on Instagram: click here.
#Andrew #Jacked #Focuses #Building #Huge #Lats #Shoulders #Arnold #Classic #Muscle #Fitness