“I’m going through it,” Jacked wrote in an Instagram post to his nearly one million Instagram followers, posting a video showing the bodybuilder’s toning workout. “Just a few more days before show day, Yessziirr!!!” added the agile athlete, who is preparing with controlled intensity in Romania.
Andrew Jack’s Romania Pro preparation for back and biceps training
Rotating seated row
The winner of the 2022 Arnold Classic UK got to work on the rotating seat row machine. Don’t worry if your gym doesn’t have one. You can replace it with a regular cable on the back row and control each arm individually with the D-handle. As you get ready for the row, grab the handles with your thumbs out to the side, facing each other. Then, as you pull the weight toward your torso, rotate your wrists so that both thumbs are pointing toward the sky. As you return the weight, allow your thumbs to return to the starting position. This move is a brilliant back builder, working the rhomboids, lats, erector spinae and traps.
Narrow row of seats with cable grip
For his second move, Jacked grabs the V-handle to perform narrow cable rows with grip. A narrow grip is associated with better lat isolation, while a wider grip is more effective for the upper back and rear deltoids. The man mountain maintains a fluid motion in both the pull and release, focusing on squeezing his lats with each repetition.
Standing cable bar pushdown
Third, the famous muscle flexor comes to mind for some cable pushdowns. Using the lat bar attachment, Jacked loads his rear deltoids, triceps, chest and lower back. Notice how the big man gets a stretch from the top of the movement and pushes the weight down as far as he can without the bar touching his body. As always, the IFBB professional takes a controlled approach and looks for a fluid movement rather than one dictated by the momentum of the cable.
Seated Biceps Curl Machine
Fourth, Jacked goes all out on the seated bicep curl machine, an isolation exercise made all the more comfortable thanks to the angled pad. Notice how Jacked pauses at the top of each curl for additional time under tension before slowly bringing the weight back during the negative portion of the movement.
Standing cable curls
For his fifth and almost final exercise, the man mountain continues with a new biceps curl variation, this time gripping the triceps rope attachment. standing cable curls. Jacked strengthens his biceps brachii by going heavy and pausing at the top of the curl before slowly lowering the cable.
Two-arm cable curl with low pulley
For a final bicep beatdown, Andrew Jacked puts the two-arm cable curl with low pulleycontrolling the weight so that it does not simply fall to the floor after each repetition. Notice how Jacked’s elbows remain in a fixed position and do not move forward or backward as he curls or releases.
If Andrew Jacked can reproduce the same controlled intensity on stage in Romania that he has already shown in the gym there, victory could be within reach on November 9.
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