IFBB Professional Jared Keys Hits Again & Biceps Exercise



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IFBB Professional Jared Keys takes us thru a pull day hitting his again and biceps as he prepares for the primary giant presentations of the 12 months. Subsequent month shall be an improbable month for bodybuilding and body competition, with the 2022 Arnold Vintage and the 2022 Boston Professional each being held in March early March. Take a look at the exercise that Keys is the use of to organize for his first giant pageant of the 12 months.

The 2022 Boston Professional Bodybuilding Contest kicks off on March twelfth. It’ll characteristic the next IFBB Professional League classes: Males’s Bodybuilding, Vintage Males’s Body, Males’s Body, Girls’s Health, Girls’s Determine, Girls’s Bikini, and Girls’s Wellness.

Remember to subscribe to our e-newsletter under in order that you don’t fail to notice the protection of the occasions! 

Who’s Jared Keys?

Jared Keys is a 24-year-old IFBB Professional lower than 4 weeks out from competing on the IFBB 2022 Boston Professional within the Vintage Body lineup. Jared has some giant wins beneath his belt even supposing he hasn’t been competing for an extended time frame. A few of his notable competitions come with:

  • 2018 NPC Lenda Murray VA 1st Position Total
  • 2018 NPC Nashville Evening Of Champions 1st Position Total
  • 2019 NPC Lenda Murray VA 1st Position Total
  • 2020 NPC JR USA 4th Position Vintage Body
  • 2020 NPC Universe eighth position

Out of doors of being a competitor, he’s a NASM qualified non-public instructor/on-line trainer serving to his shoppers get in a position to step on level.

Jared Keys Biceps & Again Exercise

He lately posted to his Youtube channel “IFBB Professional Jared Keys,” appearing off one in all his pull/biceps days.

Dumbbell Hammer Curls

Hammer curls are a perfect workout to focus on the lengthy head of the biceps and hit the brachialis and brachioradialis concurrently. Jared may also be observed on his first set hitting top reps within the 18-20 vary with 20 kilos, with the remaining couple of reps excited about squeezing on the most sensible. The following couple of units is labored thru temporarily with brief breaks between units. 

Unmarried Arm Strict Preacher Curls

Jared assists in keeping the weights mild via the use of 25 kilos however appears to be focusing extra on a complete vary of movement. He may also be observed nearly completely straightening his arm on the backside of the carry and ensuring to stay the dumbbell parallel to the bottom. He begins off with 25’s however drops all the way down to ’20s afterward.

EZ Curl Bar Bent Over Pullovers

It’s an implausible isolation workout, being that the motion handiest acts at the shoulder joint, which goals the again, specifically the lats. Jared may also be observed with a better pace throughout this workout and lighter weight, about part a stack.

Shut Grip Lat Pulldown

The lat pulldown is a compound motion that basically goals the lats and is thought of as a very important workout for growing again energy and extending general pulling energy. He’s the use of a lat noticed package to have higher flexibility readily available placement throughout the workout. He squeezes every rep on the backside, forcing his lats to totally have interaction each time.

Chest Supported T-Bar Row

Chest supported rows are one of the easiest again workouts that can assist you isolate your again muscle mass and assist you to carry heavy a lot. This workout isolates the again muscle mass YET nonetheless lets you carry heavy a lot. You’ll see Jared with explosive pulls, sluggish negatives, and a pause on the backside of every rep, which is an implausible option to have interaction your again. 

Pattern Jared Keys Pull Exercise

Under is a pattern pull exercise in response to the only Jared finished above.

  1. Dumbbell Hammer Curls: 3 units x 18-20 reps
  2. Unmarried Arm Strict Preacher Curls: 3 units x 15 reps
  3. EZ Curl Bar Bent Over Pullovers: 3 units x 12-15 reps
  4. Shut Grip Lat Pulldown: 2-3 units x 12 reps
  5. Chest Supported T-Bar Row: 3 units x 10-15 reps

Word: Stay rests between units 45-90 seconds.

Jared Keys back workout


Jared goes up in opposition to some critical pageant subsequent month on the 2022 Boston Professional. He should easiest 9 different athletes if he needs to stroll away with the win.