Bodybuilder Regan Grimes Demolishes a Shoulder Workout, Decides to Withdraw From the 2022 Olympia

Regan Grimes is leaving no stone unturned to improve his physique. Grimes is a Canadian professional bodybuilder that competes in the Open division of the IFBB Pro League. The 29-year-old competed consistently over the last couple of years and gained momentum in the final stretch of the 2021 competitive season. Regan was placed fifteenth at the 2021 Olympia. He then finished second at the 2021 Legion Sports Fest Pro and emerged victoriously at the 2021 Egypt KO Pro, earning a direct invitation to the 2022 Olympia.

However, Regan could not build on the momentum in 2022 and had to make peace with consecutive seventh-place finishes at the 2022 Arnold Classic and 2022 Boston Pro. Following these humbling performances and advice from his coach Milos Sarcev, the Canadian decided to take the rest of the year off and improve his physique for the 2022 Olympia. However, Grimes recently shocked the bodybuilding community with his decision to pull out from the 2022 Olympia to focus on the 2023 Olympia. 

Recently, Grimes went through an intense upper body workout with coach Andy Velcich. Although shoulders were the primary focus of this workout, Grimes also did upper chest, triceps, and biceps exercises in this session.

Regan Grimes goes through an intense upper body workout

Before jumping into the workout, Grimes shared the composition of his pre-workout and intra-workout drinks. While on the way to the training facility, Grimes consumed his pre-workout drink, which consisted of:

• Creatine monohydrate: 6 grams
• Protesamine (An amino acid based supplement): 1 packet
• Water: Quantity not mentioned

As for the intra-workout drink, Grimes added:

• Protestamine: 2 packets
• EAS intra-workout: 20 grams
• Glycogen (100 grams worth of carbohydrates)
• Water: 2.5 liters

Shoulders workout

Single-arm cable rear delt fly

Grimes started the training session with cable rear delt flyes to work the posterior deltoids. This stubborn muscle is difficult to activate with most shoulder exercises that primarily target the anterior and the lateral delts. Therefore, it is worthwhile to incorporate rear delt-specific exercises in your shoulder routine.

“Bring (the arm) across at the eye level. Let the shoulder elevate a little bit, and as (you are) coming across, see the arm bend a little bit. That’s to let the shoulder really come over and get a big stretch and then pull it. So, it’s not completely a straight-arm exercise. If you want to get a load into the rear delts itself, you’re going to see better results in my opinion,” Grimes explained.

Grimes performed warm-up sets followed by two working sets using the progressive overhead principle and moved on to the next exercise. While explaining the rep range for the exercises in this workout, coach Velcich explained:

“We’ll go higher repetitions if we’re in the groove and the weight feels good, there is no reason why to bail on the set just because you’re hitting 20 reps. We’re just going to take it to failure…”

Chest-supported face pulls on a plate-loaded machine

Grimes next took to this exercise to work the posterior deltoids. While speaking about the technique and the range of motion, Grimes said:

“You definitely get a secondary muscle group, traps, in there with this exercise. Even with the reverse pec deck for rear delts, I’m all about going heavy on it. If I can work my traps, why not? I don’t know why people say, just hit the rears, don’t go back so far.”

Velcich opined that women generally avoid working traps with rear delts for aesthetic reasons. However, that should not be a reason to worry for men considering their body composition. Grimes performed the sets with the same principle applied for the rear delt pulls and cranked-out warm-up sets followed by two working sets.

Single-arm side raises on a plate-loaded machine

Grimes shifted his focus on working the medial delt head and started with single-arm side raises on a plate-loaded machine. While sharing his opinion on the correct form for this exercise, Grimes explained that the arm has to be slightly bent at the elbow, and the fist should be in a horizontal position—similar to how it would be when you’re pouring a drink through a bottle.

“You’re decompressing the shoulder taking the trap out of the movement,” Velcich said.

Behind-the-back single-arm side raises on a cable machine

Grimes took to the behind-the-back variation of the single-arm side raises next. The cable machine provides a greater range of motion and allows the lifter to build on the work put in with a plate-loaded machine.

Smith machine bench press

This was the first exercise to work the pecs. The Smith machine bench press primarily works the middle pecs, and since it is a compound movement, it also hits the anterior delt head and many other upper body muscles.

Smith machine shoulder press

Grimes next took to the shoulder press on the Smith machine. This compound movement is one of the most effective exercises to build upper body strength. The exercise primarily targets the anterior deltoid heads. However, since the duo set the bench at a slight angle, it also hit the clavicular pectoral head. Grimes started with warm-up sets and wrapped up with two working sets of this exercise.

Triceps workout

Grimes next took to the triceps workout and performed different variations of triceps extensions and cable push-downs.

Rope push-down

Grimes started with rope push-downs to work the triceps and super-setted it with the bent-over rope push-down. The bent-over position eliminates the role of the abs from the movement and isolates the triceps to a greater extent.

Single-arm reverse cable triceps extension and unilateral overhead cable triceps extension

Full elbow extension drives the triceps to a full contraction. Additionally, the shoulders should be locked in position to avoid the front delts from creeping in. The reverse cable triceps extension provides the best shoulder alignment and a full range of motion without losing shoulder stability.

Following this, Grimes took to single-arm overhead cable triceps extensions. While doing this exercise with both arms limits the range of motion, the single arm variation negates this flaw, allowing the elbow to be fully extended for maximum triceps contraction.

Seated dips press on a plate-loaded machine

This exercise served as the finisher of Grimes’ triceps routine. He performed a few reps in each set unilaterally and switched to using both arms for the last few reps.

Biceps workout

Grimes wrapped up the training session with cable biceps curls using an EZ bar. Unlike dumbbells or barbells, the cable machine keeps the muscle under tension throughout the range of motion, helping achieve hypertrophy. Grimes wrapped up the training session after a few sets of this exercise.

Regan Grimes Upper Body Workout

Overall, the workout included:

• Single-arm cable rear delt fly
• Chest-supported face pull on a plate-loaded machine
• Single-arm lateral raise on a plate-loaded machine
• Behind-the-back single-arm lateral raise on a cable machine
• Smith machine bench press
• Smith machine shoulder press

Triceps workout

• Standing and bent over Rope Push-downs
• Single-arm reverse cable triceps extension and unilateral overhead cable triceps extension
• Seated dips press on a plate-loaded machine

Biceps workout

• EZ Bar Cable biceps curl

Post-Workout Shake

After the training session, the 28-year-old shared his post-workout shake, which consisted of:

• Water and ice: Quantity not mentioned
• Whey Protein Isolate: 6 scoops of 12 grams
• Crispy rice (A type of brown rice cereal): 100 grams

(Nutrient profile: 100 grams carbohydrates, 70 grams protein)

This shake helps him sustain until he reaches home and consumes the post-workout meal that consists of:

• Rice: 350 grams
• Chicken: 10 ounces

Grimes’s weight was in the 290–295-pound range at the time of recording this video. While this is the heaviest he has been, Grimes feels he needs more time to add more muscle to his frame. As a result, he has pulled out of the 2022 Olympia. 

Grimes and his coach Milos Sarcev sat down with Jay Cutler on a recent episode of the Cutler Cast podcast and explained the reason for pulling out of the 2022 Olympia in detail. Although Grimes announced his decision to withdraw from the 2022 Olympia, he didn’t reveal when he would be stepping on stage next. However, one thing is for sure—whenever he decides to compete again, he’ll be bringing his best package to the stage. 

You can watch the full workout video here, courtesy of Regan Grimes’ YouTube channel:

 

 

 

---