2013 Ladies’s Physique Olympia Champion Dana Linn Bailey just lately caught up with four-time Mr. Olympia Jay Cutler, leaving an excellent impression on her. On Aug. 17, 2023, Bailey printed a video on her YouTube channel that featured each Olympia champions dealing with off in an impromptu posedown that culminated again exercise.
At 50 years of age, Cutler nonetheless has a densely muscled, extensive again that’s doubtless sharp sufficient to compete with these a few years his junior. Likewise, at age 40, Bailey maintains a stage-worthy physique. Take a look at their coaching session within the video beneath:
Again and Biceps Exercise
Beneath is a breakdown of the exercise undertaken by the 2 Olympia legends:
Superset — Reverse Incline Low Row & Reverse Incline Flye
Reverse Incline Low Row — four units x 12, 10, eight, eight reps
Reverse Incline Flye — four units x 10-12 reps
Single-Arm Lat Pulldowns
Impartial Grip — eight units x 12, 12, 10, 10, eight, eight, 6, 6 reps
Cable Pullover
four units x 12, 10, eight, eight reps
Cable Mid Row
Superset — Cable Huge Lat Pulldown & Cable Excessive Row
Cable Huge Lat Pulldown — four units x 12, 10, eight, eight reps
Cable Excessive Row — four units x 12, 10, eight, eight reps
Single-Arm Seated Cable Row
three units x 10, 12, eight reps (per aspect)
The Finisher — Biceps 21’s
Superset — Reverse Incline Low Row/Reverse Incline Flye
Within the reverse incline low row, Bailey famous that in the course of the elevate, the elbows stay tight to the edges whereas the scapula squeezes collectively. In the course of the concentric, the dumbbells ought to pull to at least one’s pockets as they transfer previous the hips. This line of pull is meant to make sure the lats are totally engaged by means of their full vary of movement.
Single-Arm Lat Pulldowns
The only-arm lat pulldowns have been carried out with a impartial grip in order to not fatigue the lats an excessive amount of earlier than the wide-grip lat pulldowns later within the session. With a impartial grip, Bailey makes use of mind-muscle connection to drive her elbows to her sides whereas partaking her lats.
Cable Pullover & Cable Mid Row
Bailey defined that the cable pullover is just like a straight-arm pulldown however differs because of the bend within the elbow. The handles come down nearer collectively, with a higher arch to the motion. Fairly than passing the arms near the surface of the hips, they cease in entrance of the waist.
Bailey positioned the cables consistent with her brow for the row. She supinated her grip as she pulled by means of the concentric. Bailey finds that cables are versatile sufficient for almost all of 1’s again coaching, noting that the majority gyms will doubtless have a cable crossover machine, a set of dumbbells, and an incline bench, which ought to be ample for many actions that comprise a again exercise.
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Superset — Cable Huge Lat Pulldown/Excessive Cable Row
Bailey talked about that the highest of the rep vary ought to be at about six reps. She switched her grip on the excessive cable row and positioned her foot in opposition to the seat for stability. She pulled the cable in the direction of her chest, nearly curling her biceps within the course of.
Squeeze these shoulder blades collectively like you will have a penny between them and wish to maintain it there.
[Related: How Hypertrophy Coach Joe Bennett Programs Brett Wilkin’s Arm Training]
Single-Arm Seated Cable Row
Bailey provides a slight rotation by means of her concentric in the course of the seated cable row. By driving her elbow again by shortening her lat, she trains the lats of their shortened place earlier than stretching the lat in the course of the eccentric to the beginning place.
The Finisher — Biceps 21’s
Feeling the pump, Bailey defined that since a lot of her and Cutler’s again exercise engages the biceps, she fatigues her biceps in a last spherical of 21s — a big set comprised of three smaller seven-rep units (a double-arm and a pair of single-arm units). The finisher takes the biceps to close failure to conclude the session.
Featured picture: @danalinnbailey on Instagram