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IFBB Pro League bodybuilder and 2022 Texas Pro champion Andrew Jacked was once a training partner of multi-strength-sport athlete Larry Wheels. The duo reunited recently to train shoulders and biceps together, and Jacked shared a video of the session on Aug. 30, 2022 on his YouTube channel. The video can be seen below.
[Related: The Best Arm Workouts for Beginners, With Dumbbells, and More]
Cable Y Lateral Raise
The location of the video wasn’t shared in the video, but a recent Instagram post that Jacked shared about the workout tagged Binous Gym in Dubai, United Arab Emirates. In the beginning of the YouTube video, Wheels joked that he could remember being bigger than Jacked when they previously trained together in 2019 and 2020.
Jacked began the session with cable lateral raises, taking his arms up into a “Y” formation. The extra range of motion targets the rear delts as well as the side delts.
Rear Lateral Raise on Incline Bench/Single-Dumbbell Two-Arm Front Raise
Wheels and Jacked then moved on to a superset performed on an incline bench. They started with rear lateral raises with dumbbells followed by a front raise with one dumbbell held in both hands. Portions of the workout weren’t shown on camera.
[Related: How to Do the Overhead Dumbbell Press for Wider Shoulders and Upper-Body Strength]
The weight of the dumbbells that they used for the first exercise wasn’t shown, but they were lifting a 30-kilogram (66-pound) weight for the second movement. Both men raised the back pad of the adjustable bench for the front raises in order to achieve a greater range of motion.
Seated Machine Press/Cable Upright Row
They performed another superset pairing that included machine presses and cable upright rows. Jacked briefly spoke to the camera and explained that he called this session ‘a maintenance workout.’
“I don’t want to push anything to the max at this point,” he said. “We’re just keeping everything the same.”
Dumbbell Lateral Raise
The final shoulder exercise was a standing lateral raise with 20-kilogram (44-pound) dumbbells. Only one set from each man was shown on the video.
Standing Cable Curl
After six total shoulder exercises, Jacked and Wheels shifted to biceps, starting with cable curls using individual handles on two pulleys. They stepped forward so each arm would be behind their torso at the beginning of the movement. This worked the biceps from a different angle and added a stretch at the bottom of the movement.
Cable Rope Hammer Curl
The final movement of the session was another cable exercise, but with a different attachment — using the rope handle and performing a hammer curl to target the brachialis and forearms. The weight they used couldn’t be seen. They maintained a consistent speed throughout their sets without pausing too much at the top or the bottom.
If you wish to try the exercises that Jacked and Wheels performed in the video, you can follow the example workout below.
- Cable Y Lateral Raise – 3 x 8-10
- Rear Lateral Raise on Incline Bench/Single-Dumbbell Two-Arm Front Raise – 3 x 10-15 superset movements
- Seated Machine Press/Cable Upright Row – 3 x 15 superset movements
- Dumbbell Lateral Raise – 3 x 8-10
- Standing Cable Curl – 3 x 12-15
- Cable Rope Hammer Curl – 3 x 15
Jacked won the Texas Pro on Aug. 13, 2022, and he earned a qualification for the Mr. Olympia contest, which will take place Dec. 16-18 in Las Vegas, NV. Before he competes in the Olympia, he plans to take part in the 2022 Arnold Classic UK contest. That show will be held on the weekend of Sept. 23-25, 2022 in Birmingham, England.
Featured Image: @andrewjacked on Instagram