Blessing Awodibu is working with ever-increasing focus and determination to make a splash in his maiden Olympia appearance. Awodibu is an Irish professional bodybuilder that competes in the IFBB Pro League Men’s Open division. At the time of this article’s publication, the social media star has over 2 million Instagram followers. Awodibu made his professional bodybuilding debut in 2021 with a couple of humbling performances and decided to take an extended break from competition to work on his physique.
The time spent in the gym yielded the necessary results as Awodibu won the 2022 New York Pro and the 2022 Indy Pro, earning direct qualification to the 2022 Olympia. He will go down in history as the last Indy Pro winner as the organizers recently announced the closure of the show after seven years of its inception. Awodibu is self-admittedly not among the biggest Open division bodybuilders. However, he thinks that size alone is an overrated criterion. The Irishman plans to use his conditioning and symmetry to ‘create an illusion’ of being the bigger guy on stage and emerge victoriously at the 2022 Olympia. The event will take place from Dec. 15-18 in Las Vegas, NV.
Eight weeks out of the competition, Awodibu went through a crushing chest and triceps workout in Boca Raton, FL, as a part of his competition prep. The video of this session was uploaded on Awodibu’s YouTube channel. So without wasting time, let’s look at the detailed account of this training session.
Blessing Awodibu performs a chest and triceps workout
Seated Cable Fly
Awodibu started the chest training session with seated cable flys, which works the pectoralis major. He performed a few sets of this movement with a slow and controlled motion before moving on to the next exercise.
Machine Flat Bench Press
The Irishman next performed the machine flat bench press. Awodibu did a few sets of this movement on a plate-loaded machine and jumped into the next movement.
Hammer Strength Incline Chest Press
Awodibu next took to this compound movement and performed a few good sets to work the sternal head of the pectoralis major muscles.
Incline Dumbbell Fly
The 2022 New York Pro winner went back to the flyes and explained the reason for doing the dumbbell flyes after the chest press. He said:
“The chest right now is absolutely full of blood. They’re so pumped right now. We’re going to add in some stretching action with some incline dumbbell flys just to stretch some fibers out. Then we’re going to push in more blood,” Awodibu said.
Awodibu performed some solid sets of incline dumbbell flys and took to the final chest exercise of the day.
Vertical Chest Press on Nautilus Machine
Blessing Awodibu wrapped up the chest exercises after a few sets of vertical chest presses on the Nautilus machine. The 30-year-old used the horizontal grip and cranked out a few good sets of chest press on the machine and took to the triceps exercises next.
Awodibu’s upper body was always the stronger half of his physique. While he has made significant improvements in his lower body — which won him the 2022 New York Pro and the 2022 Indy Pro — he believes that his triceps are one muscle group in his upper body that needs to be brought up.
“So I’ve been working extremely hard on my triceps. I’m doing triceps two times a week, I got a full arm day on Saturdays, and then on Tuesdays. I put Triceps right after the chest.”
Awodibu jumped into the triceps workout next and did four exercises to work this muscle group.
Overhead Cable Triceps Extension
The Boogieman started his triceps workout with this exercise and used a rope attachment. It is one of the most effective overhead triceps extension movements and a great way to work on shoulder and core stability. Awodibu performed a few good sets of this exercise and moved on to the next exercise.
EZ Bar Skull Crusher
Skull crushers are an excellent way to isolate the triceps without putting the wrists under a lot of stress. Awodibu next took to this exercise and performed some solid sets on an incline bench to build the triceps.
Incline Dumbbell Triceps Extension
The incline bench helps target the long triceps heads. The incline dumbbell triceps extensions are typically performed at a medium to high rep range. Awodibu got a few sets of this exercise in before moving on to the finisher of the day.
Reverse Grip Triceps Pushdown
The reverse grip triceps pushdown helps target the medial triceps head that lies beneath the more visible lateral and long head. Awodibu wrapped up the chest and triceps training session with a few sets of this exercise.
Blessing Awodibu 2022 Olympia Chest and Triceps Workout
Overall, the workout included:
- Seated Cable Chest Fly
- Machine Flat Bench Press
- Hammer Strength Incline Chest Press
- Incline Dumbbell Fly
- Vertical Chest Press on Nautilus Machine
- Standing Overhead Cable Triceps Extension
- EZ Bar Skull Crusher
- Incline Dumbbell Triceps Extension
- Reverse Grip Triceps Pushdown
Awodibu has a longstanding competitive rivalry with rival-turned-training partner Nick Walker. He has also taken issue with the newest IFBB Pro Michal Krizo, presumably to utilize the hype around the Slovak’s name to attract more eyeballs. Despite the fact that Awodibu might seem like a pro-wrestling trash talker of sorts, the success of his career comeback in 2022 has shown that he is capable of following through on his promises. The Irishman hopes to place in the top three of the open pro division at the 2022 Olympia. We will have to wait and see how he performs against top bodybuilders at the biggest event of the year.
You can watch the full workout video below, courtesy of Blessing Awodibu’s YouTube channel:
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