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February 16, 2022
IFBB Pro Jared Keys takes us through a pull day hitting his back and biceps as he prepares for the first big shows of the year. Next month will be an incredible month for bodybuilding and physique competitors, with the 2022 Arnold Classic and the 2022 Boston Pro both being held in March early March. Check out the workout that Keys is using to prepare for his first big competition of the year.
The 2022 Boston Pro Bodybuilding Contest kicks off on March 12th. It will feature the following IFBB Pro League categories: Men’s Bodybuilding, Classic Men’s Physique, Men’s Physique, Women’s Fitness, Women’s Figure, Women’s Bikini, and Women’s Wellness.
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Jared Keys is a 24-year-old IFBB Pro less than four weeks out from competing at the IFBB 2022 Boston Pro in the Classic Physique lineup. Jared has some big wins under his belt even though he hasn’t been competing for a long period of time. Some of his notable competitions include:
Outside of being a competitor, he is a NASM certified personal trainer/online coach helping his clients get ready to step on stage.
He recently posted to his Youtube channel “IFBB Pro Jared Keys,” showing off one of his pull/biceps days.
Hammer curls are a great exercise to target the long head of the biceps and hit the brachialis and brachioradialis simultaneously. Jared can be seen on his first set hitting high reps in the 18-20 range with 20 pounds, with the last couple of reps focused on squeezing at the top. The next couple of sets is worked through quickly with short breaks between sets.
Jared keeps the weights light by using 25 pounds but seems to be focusing more on a full range of motion. He can be seen almost entirely straightening his arm at the bottom of the lift and making sure to keep the dumbbell parallel to the ground. He starts off with 25’s but drops down to ’20s later on.
It is a fantastic isolation exercise, being that the movement only acts on the shoulder joint, which targets the back, particularly the lats. Jared can be seen with a higher tempo during this exercise and lighter weight, about half a stack.
The lat pulldown is a compound movement that primarily targets the lats and is considered a vital exercise for developing back strength and increasing overall pulling strength. He is using a lat saw kit to have better flexibility on hand placement during the exercise. He squeezes each rep at the bottom, forcing his lats to fully engage every time.
Chest supported rows are some of the best back exercises that will help you isolate your back muscles and allow you to lift heavy loads. This exercise isolates the back muscles YET still allows you to lift heavy loads. You can see Jared with explosive pulls, slow negatives, and a pause at the bottom of each rep, which is a fantastic way to engage your back.
Below is a sample pull workout based on the one Jared completed above.
Note: Keep rests between sets 45-90 seconds.
Jared is going up against some serious competition next month at the 2022 Boston Pro. He will have to best 9 other athletes if he wants to walk away with the win.
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June 08, 2023
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