Bodybuilder Blessing Awodibu Crushes Back and Biceps Workout 14 Weeks Ahead of Olympia 2022 – Fitness Volt

bodybuilder Awodibu Blessing is an Irish professional bodybuilder and social media star. It competes in the Open division of the IFBB Pro league. Before becoming a serious contender in the Open Division, Awodibu was a social media star. At the time of publishing this article, he has almost two million followers on Instagram. The Boogieman turned to bodybuilding after his dream of getting into the college of his choice was shattered. He then competed in many shows, finally earning his IFBB Pro card in 2017.

However, the 30-year-old made his professional bodybuilding debut much later in Indy Pro 2021 and placed third in the Open Division. He returned to 2021 New York Prowhere he developed a fierce rivalry with another prospect Nick Walker. Awodibu finished sixth at the show and decided to take a long break from competition to improve his physique. The Irishman finally made a comeback with two stunning wins at the Indy Pro 2022 and the 2022 New York Pro. With these victories, Awodibu obtained his invitation to compete in the Olympia 2022scheduled for December 15-18 in Las Vegas, NV.

The Boogieman trains with dogged determination to bring his best version to his Olympia debut. 14 weeks out of Olympia, he underwent a back and biceps workout or training day at the Redcon-1 gym. The video of this session was uploaded to Awodibu’s YouTube channel.

Awodibu Back and Biceps Workout Blessing

back workout

Machine shrugs and dumbbell shrugs

Awodibu started the back workout by targeting the upper trapezius muscles (traps) with shrugs. While the traps are the primary muscles activated with the shrugs, they also recruit the rhomboids and forearms.

Awodibu started with shrugs on a plate machine and completed a few sets. He then switched to free weights and performed a few sets of this exercise with dumbbells.

“We always focus on that upper back. We just finished the traps, and now we’re going to isolate the rear deltoids for a workout,” Awodibu said.

Chest supported rear delt

After a few trapeze exercises, the 30-year-old took to the rowing machine and worked the posterior (rear) deltoids. Awodibu lowered the seat completely so his arms moved to a higher level, and his focus remained on the rear deltoids. He got a few good sets of this exercise and focused on working the back.

Row seated on the FreeMotion Dual Cable Cross machine

Seated rows are a great compound movement for increasing upper body strength and improving posture. This movement works the lats as well as the trapezius, rhomboids and biceps.

Awodibu performed this exercise on a FreeMotion Dual Cable Cross machine with his arms set at the lowest setting and used D-grip bars to target his lower lats.

Curved dumbbell row

Awodibu then took the barbell line and started with a single plate in the first set. He progressed in weight and performed the top set with four and a half plates on each side and finished the exercise after a drop set with only one plate.

The dumbbell row is a compound movement that targets multiple muscles, including the back and arms. Depending on the intensity, variation, and volume, barbell rows can have excellent carryover strength benefits for other lifts. As a result, they can very well be seen as one of the best back lifts besides deadlifts.

Lat Pull-Down

Awodibu then turned to the drop-down lat. He started each set with his left arm, moved on to using both arms, and finished the exercise by performing the lat pull-down unilaterally with his right arm. After completing a few sets of this exercise, Awodibu moved on to the T-bar row.

Row of T-bars

While vertical pull-ups like side pull-ups and pull-ups are amazing for building back width, horizontal rows build back thickness. The T-bar row is among the most effective of all rowing exercises available. It is a compound movement that engages the entire posterior chain.

While many perceive it as a lat-specific exercise, T-bar rows also engage the arms, deltoids, rhomboids, lower back, and core. The Boogieman performed a few sets of this exercise and jumped on the last move of his back workout.

Row seated on plate machine

This exercise served as the finishing touch to Awodibu’s back training. Plate loading machines generally have a higher loading capacity than pick machines. Elite bodybuilders generally outgrow selective machines and prefer to use plate-loading machines for heavier sets. This could be one of the reasons why Awodibu chose the plate loading machine for the seated rows. He kicked off a few sets of this exercise and completed his back workout routine.

Awodibu shared a valuable tip to strengthen the back after completing the back session and said:

“I would advise you to always use your straps, especially on return days. Because when you use the straps, the goal is to eliminate your grip and your forearm. You want to use your whole back for any exercise you do. If you’re not wearing braces and you’re too focused on your grip, or too worried… You’re going to use 50% back and 50% forearms…” Awodibu said.

bicep workout

The 30-year-old then performed a bicep workout that included variations of bicep curls. The blessing came first EZ Bar Loop. The EZ bar puts less pressure on the wrists and forearms and is more effective at working the brachialis and brachioradialis muscles than the straight bar. Awodibu performed a few sets of this exercise and went to the Inclined Dumbbell Curl. He completed the biceps workout and finally the workout after a few sets on the Icarian Selectorized Biceps Curl Machine.

Overall, the training included:

back workout

bicep workout

In the video, The Boogieman shared details about his preparation for his Olympia debut. Awodibu revealed that his calorie intake is always very high and he does around 20 minutes of cardio a day. He will slowly increase the cardio to 60 minutes and unplug it six weeks out of Olympia.

“I get in shape pretty quickly. The goal for me is to keep this fullness, this roundness. And that’s what I did in the last prep – maintaining mass and making sure we’re not going to lose muscle mass…”

Blessing Awodibu is convinced that his best physique is the most dangerous for his opponents. The legs are certainly the weakest part of his physique. It’s also one of the factors that cost him his first two Pro shows. However, the 30-year-old has proven he has the tenacity and determination to go back to the drawing board and fix all his flaws. His involvement in Olympia 2022 is certainly an intriguing affair.

You can watch the full workout video here, courtesy of Blessing Awodibu’s Youtube channel:

Teresa E. Burton