{"id":14856,"date":"2023-09-29T18:20:35","date_gmt":"2023-09-29T18:20:35","guid":{"rendered":"http:\/\/bestratefinders.com\/blog\/?p=14856"},"modified":"2023-09-29T19:08:04","modified_gmt":"2023-09-29T19:08:04","slug":"regan-grimes-kicks-off-2023-mr-olympia-prep-with-grueling-back-and-biceps-workout","status":"publish","type":"post","link":"http:\/\/bestratefinders.com\/blog\/everything-else\/regan-grimes-kicks-off-2023-mr-olympia-prep-with-grueling-back-and-biceps-workout\/","title":{"rendered":"Regan Grimes Kicks Off 2023 Mr. Olympia Prep With\u00a0Grueling Back and Biceps Workout"},"content":{"rendered":"<p>Fresh off a first-place finish at the 2023 Europa Pro Championship, Regan Grimes has quickly shifted his focus back in a familiar direction. By narrowly edging out <a href=\"https:\/\/breakingmuscle.com\/bodybuilder-nathan-de-asha-biceps-injury-withdraws-2022-mr-olympia\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356756\">Nathan de Asha<\/a> for the Men&#8217;s Open title on Sept. 17, Grimes punched his ticket to the <a href=\"https:\/\/breakingmuscle.com\/derek-lunsford-chest-abs-workout-2023-mr-olympia\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356757\">2023 Mr. Olympia<\/a> contest. <\/p>\n<p>Of course, the Canadian-born IFBB pro is no stranger to competing on the biggest stage in the sport. But after placing 15th in the <a href=\"https:\/\/breakingmuscle.com\/jay-cutler-modern-day-mens-open-90s-bodybuilding\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356758\">Men&#8217;s Open division<\/a> in each of his first two trips and <a href=\"https:\/\/breakingmuscle.com\/bodybuilder-regan-grimes-withdraws-2022-olympia\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356759\">skipping the 2022 Olympia<\/a> to pack on more muscle, Grimes has plenty to prove.<\/p>\n<p>With the 2023 Olympia <a href=\"https:\/\/breakingmuscle.com\/2023-mr-olympia-date-confirmed-orlando-florida\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356760\">scheduled for Nov. 2-5<\/a>, he officially kicked off his prep by posting a training vlog on his YouTube channel on Sept. 26, 2023. Grimes&#8217; grueling <a href=\"https:\/\/breakingmuscle.com\/back-and-biceps-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356761\">back and biceps workout<\/a> begins around the 1:25 mark. <\/p>\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube\"><a href=\"https:\/\/breakingmuscle.com\/regan-grimes-2023-mr-olympia-back-biceps-workout\/\"><img src=\"http:\/\/bestratefinders.com\/blog\/wp-content\/uploads\/2023\/09\/lyteCache-16.php\" alt=\"YouTube Video\" \/><\/a><figcaption><\/figcaption><\/figure>\n<div class=\"wp-block-group is-style-call-out-bm-icon is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><em><strong>More from Breaking Muscle:<\/strong><\/em><\/p>\n<ul>\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/best-biceps-exercises\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356762\">The 12 Best Biceps Exercises for Arm Size<\/a><\/em><\/strong><a data-lasso-id=\"356763\" href=\"https:\/\/breakingmuscle.com\/author\/chris-colucci\/\"><\/a><\/li>\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/mamdouh-big-ramy-elssbiay-out-2023-mr-olympia\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356764\">Mamdouh \u201cBig Ramy\u201d Elssbiay Pulls Out of 2023 Mr. Olympia<\/a><\/em><\/strong><\/li>\n<\/ul>\n<\/div>\n<p>A busy travel and training schedule won&#8217;t stop Grimes from doing everything possible to get in prime shape for his third Mr. Olympia appearance. Clearly successful in his <a href=\"https:\/\/breakingmuscle.com\/how-to-build-muscle\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356765\">muscle-building<\/a> efforts over the last year, he began his workout by focusing on his lats.<\/p>\n<h2 class=\"wp-block-heading\" id=\"cable-rope-pullover\">Cable Rope Pullover<\/h2>\n<p>Grimes started the session with three sets of a <a href=\"https:\/\/breakingmuscle.com\/best-back-exercises\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356766\">back day<\/a> staple: the cable rope pullover. He specifically noted that his goal was to &#8220;get some blood in the back&#8221; in preparation for the ensuing exercises. Grimes also highlighted the use of short rest periods of about 90 seconds, which provides sufficient time for one training partner to complete a set while the other recovers. <\/p>\n<p>During the initial phase of the workout, he also addressed his ongoing rivalry with de Asha, who finished ahead of Grimes at the 2023 Flex Weekend Pro Men\u2019s Open Show on Sept. 10, 2023. <\/p>\n<blockquote class=\"wp-block-quote\">\n<p>&#8220;He beat me fair and square in Italy. I came back and beat him in Spain, and that&#8217;s all there is too it,&#8221; Grimes said. &#8220;I&#8217;ve competed against Nathan three times. I beat him twice, he beat me once. I&#8217;ll see you again in six-and-a-half weeks.&#8221; <\/p>\n<\/blockquote>\n<h2 class=\"wp-block-heading\" id=\"assisted-pull-up\">Assisted Pull-Up<\/h2>\n<p>Next, Grimes and his training partner made their way over to the assisted pull-up machine. Utilizing wrist straps for support, he grabbed the <a href=\"https:\/\/breakingmuscle.com\/pull-ups-for-beginners\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356767\">pull-up<\/a> bar at its widest point to provide maximum stimulation for his lats. <\/p>\n<p>He worked to the point of failure, finishing with <a href=\"https:\/\/breakingmuscle.com\/partial-reps\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356768\">partial reps<\/a> on his final set. <\/p>\n<h2 class=\"wp-block-heading\" id=\"chest-supported-row\">Chest-Supported  Row<\/h2>\n<p>Grimes made his over to the free weights for several sets of a chest-supported row (t-bar row). He began with two 45-pound (20-kilogram) plates, keeping his head in a neutral position as he squeezed his lats, rear delts, and traps at the top of the movement. Grimes added another 45-pound plate for his last set. <\/p>\n<figure class=\"wp-block-embed is-type-rich is-provider-instagram wp-block-embed-instagram\">\n<div class=\"wp-block-embed__wrapper\">\n<div class=\"sbi-embed-wrap\">\n<blockquote class=\"instagram-media sbi-embed\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CxxpRg-ulQd\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:500px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\">\n<div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/CxxpRg-ulQd\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <\/p>\n<div style=\" display: flex; flex-direction: row; align-items: center;\">\n<div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div>\n<\/div>\n<\/div>\n<div style=\"padding: 19% 0;\"><\/div>\n<div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewbox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div>\n<div style=\"padding-top: 8px;\">\n<div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p><\/a><\/p>\n<p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/CxxpRg-ulQd\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by REGAN GRIMES (@regangrimes)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/div>\n<\/div>\n<\/figure>\n<div class=\"wp-block-group is-style-call-out-bm-icon is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><em><strong>More from Breaking Muscle:<\/strong><\/em><\/p>\n<ul>\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/shaun-clarida-arm-workout-2023-olympia-contest-prep\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356769\">Shaun Clarida Goes Through Massive Arm Workout During 2023 Olympia Prep<\/a><\/em><\/strong><\/li>\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/best-bodybuilding-supplements\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356770\">Best Bodybuilding Supplements for Muscle Mass, Fat Loss, and More<\/a><\/em><\/strong><a data-lasso-id=\"356771\" href=\"https:\/\/breakingmuscle.com\/author\/chris-colucci\/\"><\/a><\/li>\n<\/ul>\n<\/div>\n<h2 class=\"wp-block-heading\" id=\"single-arm-lat-pulldown\">Single-Arm Lat Pulldown<\/h2>\n<p>The 2023 Mr. Olympia contestant took his workout in a slightly different direction by training his arms independently on a iso-lateral <a href=\"https:\/\/breakingmuscle.com\/lat-pulldown-vs-pull-up\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356772\">lat pulldown<\/a> machine. Grimes didn&#8217;t show much footage of this exercise, but he did show some humility by admitting he was too heavy at his last show and that shaving &#8220;another five to six pounds off&#8221; would help squash any controversy about where he stands. <\/p>\n<blockquote class=\"wp-block-quote\">\n<p>&#8220;I feel like I got enough size,&#8221; Grimes explained. &#8220;The body is way more impressive when it&#8217;s in a crazy condition. You look bigger, actually, with less weight.&#8221; <\/p>\n<\/blockquote>\n<h2 class=\"wp-block-heading\" id=\"single-arm-super-low-row\">Single-Arm Super Low Row<\/h2>\n<p>The penultimate back exercise of Grimes&#8217; workout was another isolation movement: the super low row. Working with a pair of 45-pound plates per side, he took a staggered stance, keeping his chest against the pad as he pulled his elbow back and contracted his lower lat muscles. Not only did Grimes deliver clean reps, but he also he delivered useful insight into his <a href=\"https:\/\/breakingmuscle.com\/how-to-eat-more\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356773\">nutrition protocol<\/a>. <\/p>\n<p>For intra-workout fuel, the Canadian native drank a mix of 20 grams of <a href=\"https:\/\/breakingmuscle.com\/best-bcaa\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356774\">amino acids<\/a> with 15 grams of carbohydrates from Yamamoto Nutrition GlycoBol. Grimes, who entered the workout having eaten two no-carb meals and one meal with carbs, said his post-workout protein shake also includes 10 grams of glutamine (which helps recovery) and 10 grams of <a href=\"https:\/\/breakingmuscle.com\/how-to-take-creatine\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356775\">creatine<\/a>, which has been shown to help promote muscle growth and volume.  <\/p>\n<h2 class=\"wp-block-heading\" id=\"back-extension\">Back Extension<\/h2>\n<p>Grimes finished with weighted back extensions to target his erector spinae muscles. Holding a 45-pound plate, he extended his body forward as far as possible before arching backwards at the top of each rep. Grimes also performed a variation that included an <a href=\"https:\/\/breakingmuscle.com\/best-ab-workouts\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356776\">abdominal<\/a> crunch at the bottom of the movement for the ultimate test of core strength and endurance. <\/p>\n<h2 class=\"wp-block-heading\" id=\"close-grip-biceps-pulldown\">Close-Grip Biceps Pulldown<\/h2>\n<p>A four-part biceps workout began with close-grip biceps pulldowns. While many lifters typically try to keep their arms out of this movement to focus on maximum lat engagement, Grimes encouraged the exact opposite. <\/p>\n<p>He kept the range of motion much smaller, pulling down to just above a 90-degree angle to keep full tension on the biceps from the insertion point to the elbow. <\/p>\n<figure class=\"wp-block-embed is-type-rich is-provider-instagram wp-block-embed-instagram\">\n<div class=\"wp-block-embed__wrapper\">\n<div class=\"sbi-embed-wrap\">\n<blockquote class=\"instagram-media sbi-embed\" data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/CxscMhSOJAp\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:500px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\">\n<div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/CxscMhSOJAp\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; 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font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div>\n<\/div>\n<div style=\"padding: 12.5% 0;\"><\/div>\n<div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\">\n<div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div>\n<div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div>\n<div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div>\n<\/div>\n<div style=\"margin-left: 8px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div>\n<\/div>\n<div style=\"margin-left: auto;\">\n<div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div>\n<div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div>\n<div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div>\n<\/div>\n<\/div>\n<div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\">\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div>\n<div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div>\n<\/div>\n<p><\/a><\/p>\n<p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/CxscMhSOJAp\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by REGAN GRIMES (@regangrimes)<\/a><\/p>\n<\/div>\n<\/blockquote>\n<p><script async src=\"\/\/platform.instagram.com\/en_US\/embeds.js\"><\/script><\/div>\n<\/div>\n<\/figure>\n<div class=\"wp-block-group is-style-call-out-bm-icon is-layout-constrained wp-block-group-is-layout-constrained\">\n<p><em><strong>More from Breaking Muscle:<\/strong><\/em><\/p>\n<ul>\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/samson-dauda-full-day-of-eating-2023-mr-olympia\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356777\">Samson Dauda Details a Full Day of Eating 8 Weeks Before 2023 Mr. Olympia<\/a><\/em><\/strong><a data-lasso-id=\"356778\" href=\"https:\/\/breakingmuscle.com\/author\/chris-colucci\/\"><\/a><\/li>\n<li><strong><em><a href=\"https:\/\/breakingmuscle.com\/incline-dumbbell-curl\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356779\">How to Do the Incline Dumbbell Curl for Bigger, Stronger Arms<\/a><\/em><\/strong><\/li>\n<\/ul>\n<\/div>\n<h2 class=\"wp-block-heading\" id=\"preacher-curl-machine\">Preacher Curl Machine<\/h2>\n<p>Grimes moved on to the preacher curl machine for several sets of this classic bodybuilding exercise. After putting both of his biceps through some pain, he performed isolated reps with each arm as a finisher. <\/p>\n<h2 class=\"wp-block-heading\" id=\"seated-dumbbell-biceps-curl\">Seated Dumbbell Biceps Curl<\/h2>\n<p>With the session nearly complete, Grimes hammered his biceps again with another <a href=\"https:\/\/breakingmuscle.com\/hammer-curls-vs-biceps-curls\/\" target=\"_blank\" rel=\"noopener\" data-lasso-id=\"356780\">curl variation<\/a>. Working with 30-pound dumbbells, he held his arm at a 45-degree angle away from his body and methodically curled and contracted his biceps to achieve a huge pump. <\/p>\n<h2 class=\"wp-block-heading\" id=\"cable-curl\">Cable Curl<\/h2>\n<p>Finally, Grimes ended his workout where it started. This time, he swapped out the rope for a handle to perform single-arm cable curls. Employing a pronated (palms-down) grip allowed Grimes to get a great stimulus for both his biceps and his brachialis.  <\/p>\n<h2 class=\"wp-block-heading\" id=\"complete-back-and-biceps-workout-for-muscle-growth\">Complete Back and Biceps Workout for Muscle Growth<\/h2>\n<p>While Grimes didn&#8217;t provide a specific number of sets or reps, there&#8217;s no doubt his workout will get the job done. Here&#8217;s a full rundown of the exercises performed:<\/p>\n<ul>\n<li><strong>Cable Rope Pullover <\/strong><\/li>\n<li><strong>Assisted Pull-Up Machine<\/strong><\/li>\n<li><strong>Chest<\/strong>&#8211;<strong>Supported T-Bar Row<\/strong><\/li>\n<li><strong>Single-Arm Lat Pulldown <\/strong><\/li>\n<li><strong>Single-Arm Super Low Row <\/strong><\/li>\n<li><strong>Back Extension <\/strong><\/li>\n<li><strong>Close-Grip Biceps Pulldown <\/strong><\/li>\n<li><strong>Preacher Curl Machine <\/strong><\/li>\n<li><strong>Seated Dumbbell Biceps Curl <\/strong><\/li>\n<li><strong>Cable Curl<\/strong><\/li>\n<\/ul>\n<p>Just weeks removed from securing a spot in the 2023 Mr. Olympia lineup, Grimes has momentum on his side. Noticeably bulkier than in years past, he must be diligent with his diet and conditioning during contest prep. If he stays on course, though, Grimes certainly looks capable of making everyone forget about those 15th-place finishes in 2020 and 2021.  <\/p>\n<p><em>Featured Image: Regan Grimes \/ YouTube<\/em><\/p>\n<p>The post <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\/regan-grimes-2023-mr-olympia-back-biceps-workout\/\">Regan Grimes Kicks Off 2023 Mr. Olympia Prep With\u00a0Grueling Back and Biceps Workout<\/a> appeared first on <a rel=\"nofollow\" href=\"https:\/\/breakingmuscle.com\">Breaking Muscle<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Fresh off a first-place finish at the 2023 Europa Pro Championship, Regan Grimes has quickly shifted his focus back in a familiar direction. By narrowly edging out Nathan de Asha for the Men\u2019s Open title on Sept. 17, Grimes punched his ticket to the 2023 Mr. Olympia contest. Of course, the Canadian-born IFBB pro is no stranger to&#8230;<br \/>\nThe post Regan Grimes Kicks Off 2023 Mr. Olympia Prep With\u00a0Grueling Back and Biceps Workout appeared first on Breaking Muscle.<\/p>\n","protected":false},"author":1,"featured_media":14858,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"wprm-recipe-roundup-name":"","wprm-recipe-roundup-description":""},"categories":[20,1,21,22,19],"tags":[],"_links":{"self":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/14856"}],"collection":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/comments?post=14856"}],"version-history":[{"count":2,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/14856\/revisions"}],"predecessor-version":[{"id":14859,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/posts\/14856\/revisions\/14859"}],"wp:featuredmedia":[{"embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media\/14858"}],"wp:attachment":[{"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/media?parent=14856"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/categories?post=14856"},{"taxonomy":"post_tag","embeddable":true,"href":"http:\/\/bestratefinders.com\/blog\/wp-json\/wp\/v2\/tags?post=14856"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}