Hunter Labrada is displaying no indicators of slowing down although he’s but to start his 2022 Olympia prep. At the moment, the bodybuilder is concentrated on including quantity and depth to his exercise routine to pack on dimension.
Labrada launched himself into 2020 Olympia after his victory on the 2020 Tampa Professional. At his debut on the 2020 Olympia, Labrada completed within the eighth place. He returned the next yr and leaped 4 ranks to safe a fourth-place end.
Undoubtedly, Labrada needs to repeat the feat and bounce 4 extra positions on the 2022 Olympia to safe the gold, beating reigning champion Mamdouh “Large Ramy” Elssbiay. To make this dream a actuality, Labrada is specializing in a brand new break up.
On July 23, 2022, Hunter Labrada went into element about his cable-focused arm day on his YouTube channel. He defined every train in-depth and recommended alternate options for many who don’t have entry to cable pulley machines.
Hunter Labrada’s arm day workouts
- Dumbbell preacher curl: 2 units
- Cuff triceps extension: 2 units
- Chest-supported cable biceps curl: 2 units
- Seated triceps overhead cable cuff extension: 2 units
1) Dumbbell preacher curl
Hunter Labrada kicked off his arm exercise with a preacher curl for higher biceps isolation.
“Couple of stuff you acquired to bear in mind about this train. You wish to preserve your higher arm smashed into this [slanted surface]. What you don’t wish to do is make your elbow like a fulcrum level and have your entire shoulder off of it. [You] wish to take into consideration protecting mainly your whole humerus actively pulled again.”
“Second factor you need to bear in mind is we wish to have the armpit of your elbow [bicep tendon] all the time dealing with up, straight up. So, 12 o’clock. I actually pay a variety of consideration to getting my physique positioned to the place every thing is lined up — shoulder, elbow, wrist, all in a straight line.”
“Backside of the train, we’re going to stretch so far as we are able to whereas protecting the bicep energetic.”
By “protecting the bicep energetic,” Hunter Labrada signifies that for those who enable your arm to totally lengthen on the backside, the main target strikes from the goal muscle to the tendons, which is one thing you wish to keep away from.
Lastly, Labrada has one final piece of recommendation for the train, “Take into consideration ending along with your pinky up. What that’s going to do is it’s going to supinate your wrist, and it’s going to maximise the bicep contraction.”
Moreover, he emphasizes rotating all the forearm to show the pinky upwards as a substitute of utilizing solely your wrists.
2) Cuff Triceps extension
The bodybuilder used the cable pulley machine and began the train with the bilateral model. He revealed doing the bilateral model for a minimum of 4 years earlier than shifting to the unilateral model for the previous six months.
“I’d suggest doing them [bilateral] till you get actually sturdy at them. After which, I’ll present you the best way I’ve began doing it. In all probability within the final six months or so the load acquired heavy sufficient that it wasn’t actually working doing each arms on the identical time.”
Bilateral model
“The largest factor for that is clearly we’ll have them cross. Having them cross actually affords us correct joint alignment. You’ll see the cables operating down my shoulder, elbow, and wrist as I lengthen. The largest stuff you need to bear in mind on this are — you wish to preserve your shoulders down and again. Your scapula is retracted all through this entire motion, and also you wish to take into consideration this straightforward elbow flexion. Solely jab in case your tricep is to increase your elbow. So, the extra flexion you set in it, the farther it has to increase underneath higher weight.”
Labrada reiterates the significance of protecting the higher arm pinned in place with none humerus motion. Moreover, he advises a stagger stance and a slight hinge on the hips.
Unilateral model
After displaying what the bilateral model appears like with a couple of reps, Labrada defined the distinction between bilateral and unilateral variations of the train.
“The one distinction, clearly, is you’re going to be doing one arm at a time, and also you’re going to be angling your physique to make up the cable alignment since you’re not standing within the center, and the angle isn’t there.”
Professional tip: You’ll be able to place the resting arm on the machine pillar for steadiness as you proceed extensions with the opposite.
3) Chest-supported cable Biceps curl
Originally of the video, Labrada talked about the 2 biceps actions can be peaches curl and chest-supported cable curl. Whereas the preacher curl permits overloading the shortened place, the latter permits loading the lengthened place.
“Couple of issues with the train. You already know, for those who’re going to do it chest-supported, how far do you wanna have the bench scooted up? You wish to have the bench scoot up, or you already know, for those who’re not going to make use of the bench, you’re simply doing to face as a result of that isn’t a foul choice both. You wish to be far sufficient ahead to your higher arm. Simply pull again like 10 to fifteen levels. You don’t want it like approach again.”
It’s crucial to maintain the arms behind your torso when doing chest-supported curls since that’s what helps prepare the lengthy biceps head.
Labrada suggests doing an incline dumbbell curl if cables aren’t accessible.
Learn Extra: Bodybuilder Hunter Labrada Shares a Brutal Push Day Exercise Video
4) Seated Triceps overhead cable cuff extension
The second tricep train for the day was overhead cable cuff extension. Labrada prefers this train over different extension actions because it’s the one motion that allows the humerus to go a 90-degree angle to the ground. Furthermore, this extension variation doesn’t damage his elbows or shoulders.
“I actually like these. You already know, they’re actually steady. You’re actually capable of lock every thing in and maximize elbow flexion.”
Hunter Labrada completed the arm exercise with two ab workouts. His objective is to have a significantly better set of abs on the 2022 Olympia, therefore, he’s engaged on his core each two to a few days.
- Ab mat crunches off the bench: 3 units
- Hanging leg elevate: 3 units
You’ll be able to see the complete exercise video right here:
What’s subsequent for Hunter Labrada?
The bodybuilder is following his latest eight-week break up so as to add dimension earlier than switching routines in prep for the 2022 Olympia, scheduled for Dec. 15-18 in Las Vegas, Nevada.
Hunter Labrada goals to make a mark on the 2022 Olympia with the perfect packages he has ever dropped at the stage. Followers shall be wanting to see if this new break up provides him the push he requires.