Bodybuilder Lauralie Chapados is on a mission to earn gold at the nearing 2024 Mr. Olympia contest. In a recent YouTube video shared to the Evogen Nutrition channel on August 2, 2024, Chapados offered tips and tricks while showing how to build a Bikini upper body with her latest superset-focused training session.
“Today we’re going to train upper body because tomorrow we’re training legs. So, I’m going to blast a good upper body workout, probably try a bunch of machines, I want to do chest, a little bit of arms, a little bit of back, just to show you guys a little bit on how to build a Bikini upper body, hopefully, we can throw in some little tips and tricks,” shares Lauralie Chapados.
Chapados is easily one of the most recognizable names in Bikini, an extremely popular category in the IFBB Pro League. She is a three-time Ms. Bikini International Arnold Classic champion (2022, 2023, 2024), which she made possible thanks to her aesthetic shape, tight waist, and flawless posing execution.
There’s one show on her radar that she’s yet to conquer and that’s the Mr. Olympia. Last year, Chapados put on a stunning display, but to her fans’ dismay, she was unable to capture gold and instead settled for fourth place. Shoring up any weaknesses she can, Chapaods continues to train in a calculated manner in hopes of toppling reigning two-time Bikini Olympia Jennifer Dorie on the horizon.
Lauralie Chapados’ Superset Upper Body Workout Weeks from 2024 Mr. Olympia
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You can find Chapados’ workout, complete with sets, reps, and insights below:
- Incline machine chest press — 4 sets 10-12 reps (Superset a)
- Incline Machine Fly — 4 sets 10-12 reps (Superset b)
- Incline Smith machine chest press — 4 sets 10-12 reps
- Assisted dips — 4 sets 8-12 (Superset a)
- Tricep Pushdowns — 4 sets 12-15 reps (Superset b)
- Machine curls — 4 sets 12-15 reps
Incline machine chest press + Incline machine flyes (superset)
Chapados kicks off her first superset with incline machine chest presses and incline machine flyes, where she focuses on slow and controlled contractions instead of going heavy.
“Great great superset, I finished off with a little bit of a drop set. I don’t do super heavy on it, it was just a super light drop set.
Now everything is fired up nicely and I’m going to jump into one of the exercises that I do back at home, which is going to be a Smith machine incline press. We’re going to actually incline the bench this time because that incline press machine was only — the bench was not inclined.”
Incline Smith machine chest press
Chapados practiced rest-pause reps throughout sets of the incline Smith machine chest press.
“One of my favorites. I try to do a little bit of rest pauses to hit that stretch. My chest isn’t something that I feel quite a lot. It’s not somewhere that I have a lot of muscle development at all but the reason why we’re working on it leading to the Olympia.
I do the best that I can on show day with my Bikini to kind of stuff it up. I have actually like a larger Bikini, that’s a tip I can give my tall girlies that have a bit of torso length to hide. I just ordered an extra large or large Bikini size and I stuff it up with like some teddy bear pillows. That’s a little secret,” says Laurlaie Chapados.
Assisted dips + Tricep pushdowns (Superset)
She supersetted assisted dips and tricep pushdowns for a time-efficient arm pump.
“We did a superset of two tricep exercises,” shared Chapaodos. “I feel that dips is a good transition to a tricep, like a different head of the tricep. I don’t know what I’m talking about guys, I just feel the pump! I feel the pump, that’s what counts.”
Machine curls (standing)
She finished off the training session with machine curls while standing.
“Going to head back to the hotel and get some rest to be ready for tomorrow. I hope you guys enjoyed this workout.”
Having trained alongside decorated names in the sport like Charles Glass, Chapados has ambitious plans for the future. If she’s able to pull off the big win in Las Vegas, Nevada at the 2024 Mr. Olympia this October, she’ll have claimed victories at the two most significant events on the Bikini calendar in one season.
RELATED: Lauralie Chapados Talks Physique Feedback, Goals, Olympia Aspirations, and 2024 Arnold Classic Prep
Watch the full video from the Evogen Nutrition YouTube channel below:
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