Hunter Labrada Stocks His Pull Exercise 16 Weeks Prior to the 2023 Tampa Professional

IFBB Professional League Males’s Open bodybuilder Hunter Labrada is prepping for 2 displays in 2023 season previous to the 2023 Olympia in November. He kicks off his season on the Tampa Professional at the weekend of Aug. 3-5, and intends to go into the Texas Professional at the weekend of Aug. 19. That provides the second-generation competitor no less than two alternatives to qualify for the 2023 Mr. Olympia contest, scheduled for Nov. 2-5, 2023, in Orlando, FL

Labrada has overtly shared his prep with enthusiasts and fans, as he did on a up to date pull consultation exercise revealed on his YouTube channel on Would possibly 8, 2023. He used to be 16 weeks out of the Tampa contest when that exercise used to be filmed. Test it out under:

This used to be the primary exercise of Labrada’s contest prep. His again and hamstrings have been the point of interest of this exercise. The quantity for his first few coaching classes all through this prep is upper than he’s most often aware of and can lower the amount as the competition approaches.

Seated System Row

Labrada began with a Rogers logo seated row gadget. His heaviest set used to be with 5 45-pound weight plates and a 25-pound plate on every aspect. By way of the remaining set, he used to be right down to 4 45s according to aspect. Parts of 3 units have been proven, with the general one it appears a rest-pause set.

Why He Does It: Labrada began with a heavy rowing motion to lend a hand increase again thickness, in particular in his decrease lats. This is helping him build up his general width and make his waist seem smaller.

How you can Do It: Sit down on a gadget and place your self so a stretch is vital to grip the handles. Sit down directly and tall with the handles in hand and hands outstretched. Pull the handles in towards the chest via contracting lats because the scapulae are depressed and engaged. Squeeze and grasp this place in brief ahead of easing the handles again to the beginning place. Permit the lats to stretch ahead of acting the following rep. 

Impartial Grip Lat Pulldown

The 2021 Chicago Professional winner moved to a lat pulldown for his moment workout. He connected two unmarried handles to a connecting bar and sat on an adjustable bench along with his chest towards the again pad. Parts of 3 units have been proven, however the fourth one used to be proven in its entirety. Labrada carried out 10 reps plus one assisted rep.

Why He Does It: Despite the fact that Labrada pulled in a unique course, his goal for the second one motion used to be additionally the decrease lats. It’s most likely he feels the want to carry up his decrease lats as a result of he faithful his first two actions of the consultation to them.

How you can Do It: Place an adjustable bench with the again pad at the best place subsequent to a pulldown station. Clutch the handles and take a seat at the bench with the chest at the again pad. Pull the take care of down in opposition to your higher chest via contracting the lats.

Squeeze and grasp this place for a second ahead of liberating the strain slowly. There will have to be a stretch within the lats with out permitting the pinned weight to the touch the stack.

Top Seated System Row

Labrada’s 3rd again motion used to be every other seated row however on a Magnum gadget with more than one handles. He used two of them, with the vast majority of the reps carried out with an underhand grip. This workout biased the higher again.

Why He Does It: Labrada centered the higher lats, rear delts, and rhomboids, and his underhand grip allowed him to tug farther again.

How you can Do It: Sit down at the gadget and snatch the handles with the most well liked grip. The hands will have to be capable to stretch whilst conserving the handles with out the pinned weight touching the burden stack. Pull the handles in and contract via drawing the elbows again. After a short lived grasp, permit the hands to go back to the beginning place. Repeat for the required reps.

Lat Pulldown System

Labrada’s fourth motion used to be very similar to his moment because it used to be every other lat pulldown. He used an overhand grip whilst mendacity again at an attitude and pulling in opposition to his chest, biasing the mid-back.

Why He Does It: The Nautilus gadget Labrada used centered his mid-to-upper again. That may be a necessary house for muscle separation as a again double biceps pose for the judges is a considered necessary in pageant.

How you can Do It: In the event you don’t have get entry to to a Nautilus gadget, a conventional lat pulldown station will paintings. Sit down with the knees below the knee pads whilst conserving the handles for the gadget or attachment if on a cable station. Force the elbows down and pull the take care of in opposition to the shoulders. Contract the higher again on the backside ahead of slowly returning to the beginning place. Repeat for the required reps.

Mendacity Leg Curl

Labrada shifted focal point to his hamstrings with the mendacity leg curl. The particular gadget he used let him emphasize the portion of the rep nearer to top contraction. Labrada highlighted 3 units; the heaviest weight used used to be one 45-pound plate and 3 25s.

Why He Does It: Labrada desires denser, thicker hamstrings. Doing a paused contraction and regulated destructive lend a hand him keep watch over the burden.

“No longer shifting the burden with the muscle is wasted power and put on and tear to your frame.”

How you can Do It: Lie face down at the bench and position the toes below the foot pad. The knees will have to hook up with the pad at the gadget. Bend the legs and raise the foot pad towards the glutes via contracting the hamstrings. As soon as on the best of the workout, slowly go back to the beginning place and repeat.


Labrada stated he’s been deadlifting steadily for 4 months. He began pulling from blocks till he had the versatility to tug from the bottom. His heaviest weight used to be 224.4 kilograms (495 kilos). Parts of 5 general units have been proven.

Labrada’s ultimate set used to be with 206.3 kilograms (455 kilos). He wore a weight belt and used lifting straps to fortify his grip.

Why He Does It: Deadlifts paintings all the posterior chain, however Labrada perceived to bias his erectors and hamstrings on account of his slower movement from the ground to close lockout. For the reason that workout used to be remaining in his regimen, he didn’t use as a lot weight.

How you can Do It: In the event you’re the use of a standard stance as Labrada did, stand at the back of the barbell with the toes at shoulder-width. Bend the knees and decrease the higher frame to protected a grip at the bar. Bend the knees and place the bar as shut as imaginable to stack the shoulders over the ankles. Don’t permit the toes to transport, stay hands directly, and stay the chest up and proud with the shoulders again.

Stay the backbone and neck impartial after bracing ahead of the preliminary pull. Bring to mind riding the toes in the course of the ground when starting the ascent. As soon as the bar reaches the knees, call to mind riding the hips ahead to face tall with the burden. As soon as at lockout, flex the decrease again via bringing the hips ahead moderately. Slowly decrease the burden again to the ground and repeat for the required reps.

Pattern Again Exercise

A common pattern exercise that you’ll take a look at is under.

  • Low Seated Row — 2-3 x 8-12
  • Impartial Grip Lat Pulldown — 2-3 x 8-12
  • Top Seated Row — 2-3 x 8-12
  • Lat Pulldown — 2-3 x 10-12
  • Mendacity Leg Curl — 2-3 x 10-12
  • Deadlift — 3-4 x 8-12

Labrada completed 7th on the 2022 Mr. Olympia, 3 spots under the place he positioned within the 2021 contest. Since he completed out of the highest 5 in 2022, he must win a professional display to qualify for the 2023 Olympia.

Labrada gave the impression assured he can win both or each the Tampa and Texas displays to clinch his 2023 Olympia invite. He used to be the 2020 Tampa Professional winner, so he is aware of the right way to carry out on that level. If he competes within the Texas Professional, it is going to be his debut in that contest.

Featured symbol: @hunterlabrada on Instagram

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