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IFBB Bikini Pro Back & Biceps Workout

August 25, 2022 | 0 Comments
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Looking to build an IFBB Pro Bikini Olympia worthy back? Join MJ Fitness Sponsored Athlete Calista McKenzie as she takes you through her bikini back workout.

Building A Bikini Olympia Back! IFBB Pro Calista McKenzie Workout

Exercise 1: Standing Cable Rear Delt Flyes

These are a favourite of Calista’s to really engage the mind, muscle connection. Set up the cable tower so the cables are above shoulder height, grab each cable with no attachment so the cables crossover each other. Lean forward slightly, keep your elbows high and focus on bringing your arms back in a flying motion engaging the rear delts. Form is the key to this movement, ensure that you are squeezing each and every rep to get the most out of this exercise.

Complete 3 sets of 12-15 reps before moving on to exercise #2.

Exercise 2: Close Grip Seated Row

This exercise is programmed to really help engage the middle of your back and build some thickness necessary for a pro standard physique. Replace the fixed close grip handle with two individual handles. This will allow you to extend your range of motion (ROM) so you can increase engagement through your lats and rhomboids.

Complete 3 sets of 10-12 reps before moving on to exercise #3.

Exercise 3: Chest Supported Machine Row

Another excellent machine for building some back thickness, in particular the lats. In this movement, full range of motion is key. The movement really allows you to contract through your lower lats at the top of the movement, and get a full stretch at the end of the movement. Using the standard overhand grip, keep your arms on a rough 45 degree angle as you pull towards the body.

Complete 3 sets of 10-12 reps before moving on to exercise #4.

Exercise 4: Single Arm Cable Pulldown

Next, a more isolated movement really focusing on back width and lat engagement. Using a cable tower, attach a single handle attachment onto one cable. Bring a bench roughly 1.5m away from the cable on a 70 degree incline. The bench is used to stabilise the body to ensure the exercise really focuses on the isolation of the lats. One arm at a time, lean forward slightly using the bench for support and pull down with the elbow towards the lower back.

Complete 3 sets of 12-15 reps before moving on to exercise #5.

Exercise 5: Rope Cable Face Pulls

Jumping back to rear delts with a crowd favourite. This exercise is great for really isolating and encouraging growth through the rear delts. Using the cable tower, attached the rope attachment to one of the cables and set it roughly waist height. To perform this exercise, grab the ropes, sit on the ground with your feet out in front to stabilise the body. You want to lean back slightly and pull with your elbows towards your face, splitting the rope on either side of your cheeks. You then want to slowly reverse the movement, taking roughly 3 seconds to return to the starting position. This is the 3 second eccentric.

Complete 3 sets of 15-20 reps at a 3010 tempo before moving on to exercise #6.

Exercise 6: Machine Preacher Biceps Curl

Last exercise, finishing off with some biceps. Once again really focusing on the squeeze and contraction through the biceps. Using the machine preacher, set the height of the seat so the pad sits comfortably just under your arms. Focusing on curling the weight up, really squeezing the biceps at the top of the movement and slowly lowering the weight with a 3 second eccentric. You should avoid leaning forward and engaging your shoulders in this exercise.

Complete 3 sets of 12-15 reps at a 3010 tempo before moving on to exercise #6.

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