Introduction
In this article, we’ll explore an intense workout session with IFBB Pro figure, Ashley Lakomowski, and her friend, IFBB Pro Jared Feather. The training session focuses on vertical pulling exercises, as Ashley prepares for an upcoming contest. We’ll also discuss the importance of intensity techniques, proper form, and training different muscle groups.
Workout Overview
- Assisted Overhand Pull-Up
- Overhand Left Pull Downs
- Machine Row
- Machine Lateral Raises
- Cable Curl
Key Takeaways
- Intensity techniques are utilized to shorten the workout session and accommodate Ashley’s fatigue from traveling.
- Proper form and technique is crucial in maximizing muscle growth and preventing injury.
- Training various muscle groups, such as the back and biceps, is essential for a well-rounded physique.
Assisted Overhand Pull-Up
Ashley starts her workout with four sets of 10 to 15 reps of assisted overhand pull-ups. This exercise targets her lats, helping to build upper body strength and create a well-defined figure.
Overhand Left Pull Downs
For this exercise, Ashley completes a giant set of 60 reps with short rest periods. This intensity technique helps maintain her fatigue levels while still providing an effective workout for her back muscles.
Machine Row
To focus on the majority of her back muscles, Ashley performs machine rows with an emphasis on proper scapular movement and spine arching. This technique ensures that she targets a wide range of back muscles for a more balanced and powerful upper body.
Machine Lateral Raises
Ashley completes three sets of 15 to 20 reps of machine lateral raises to target her lateral delts. This exercise helps to create a more defined and balanced upper body appearance.
Cable Curl
To finish her workout, Ashley performs two sets of 15 to 20 reps of cable curls. While figure athletes don’t require large biceps, it’s essential to maintain a balanced and aesthetically pleasing physique by incorporating bicep exercises into the training routine.
Conclusion
This intense workout session with Ashley Lakomowski and Jared Feather demonstrates the importance of proper form, intensity techniques, and targeting various muscle groups for a balanced and powerful physique. By incorporating these principles into your own training, you can maximize your muscle growth and achieve the desired aesthetic results.
