Blessing Awodibu and Kai Greene share many similarities like outspoken personalities, self-promotion, and an unparalleled work ethic. The duo recently elevated the energy level in the Redcon1 gym when they teamed up for a shoulder workout. Awodibu is an Irish professional bodybuilder that competes in the IFBB Pro League Men’s Open division. He is one of the few individuals that have garnered large-scale attention in and out of the sport of bodybuilding. “The Boogieman” is a social media influencer known for his hilarious bodybuilding-related content. However, the desire to achieve competitive success and make a serious career in the fitness industry drives Awodibu. After humbling results in the 2021 competitive season, Awodibu took time off to improve his physique. Upon his return, the 2022 New York Pro and the 2022 Indy Pro wins cemented the Boogieman’s spot on the 2022 Olympia roster.
Not long ago, Awodibu partnered with legendary bodybuilder Kai Greene to channel ‘big boogie energy’ during an arms workout. Recently, they got back together for a shoulder workout to push the limits. Greene is one the greatest bodybuilders to never win the prestigious Mr. Olympia title. Greene is known for his fierce competitive rivalry with 7-time Mr. Olympia winner Phil Heath. The 47-year-old has not competed professionally since winning the 2016 Arnold Classic Brazil. However, he has not officially retired and continues to remain active in the gym and maintains a peak physique.
Awodibu and Greene went through the shoulder workout with their trademark swagger and high energy. The video of this session was uploaded on Awodibu’s YouTube channel. So without further delay, let’s take a closer look at the detailed account of this workout.
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Blessing Awodibu and Kai Greene go through a shoulder workout
Cable Rear Delt Fly
Awodibu and Greene jumped into the workout with this rear delt movement. The posterior deltoid muscles are difficult to activate with the common shoulder movements. Hence, you should incorporate rear delt-specific exercises in the workout for complete shoulder development. The bodybuilding duo did a few sets of this movement on the cable machine to maintain constant tension on the muscles and moved on to the next exercise.
Superset: Dumbbell Incline Prone Reverse Dumbbell Fly and Barbell Rear Delt Row
Supersets are an effective way to get more work done in a limited time. Additionally, they increase the overall aerobic intensity of the workout due to short rest periods. Awodibu and Greene performed the dumbbell incline prone reverse dumbbell fly next and superset this exercise with the barbell rear delt row. The duo did all the sets of these movements in rapid succession and took to the next exercise.
Chest-Supported Machine Row
Seated rows are primarily used for back development. However, they can be used to work the rear delts by tweaking the movement pattern. Awodibu and Greene performed a few sets of seated rows on the machine next and shifted their focus to working the lateral deltoids.
Leaning One-Arm Dumbbell Lateral Raise
The bodybuilder duo targeted their lateral delts with the good ol’ standing dumbbell lateral raise. However, they performed this movement unilaterally to focus more on the movement and to build a mind-muscle connection. Following a few sets of this exercise, the duo continued to pour in the work.
Barbell Upright Row
A strong posterior chain is essential for everyday functioning, especially for those who work at a desk for long durations. The barbell upright row is an effective movement to strengthen the posterior chain muscles and develop the shoulders simultaneously. Awodibu and Greene took to this exercise next which also happens to be Greens’s favorite shoulder exercise.
“We’re gonna do like four working sets. We’re bringing the barbell up so it’s getting heavier… Reps between 12 to 15 ranges and just killing these delts, man!” Awodibu said.
They performed all the sets of this exercise with incrementally heavy loads and took to the anterior deltoid movements next.
Incline Dumbbell Press
The incline dumbbell press works the anterior deltoid, medial deltoid, and sternal head of the pectoralis major muscles. While the standing shoulder presses are better for increasing functional strength, the incline presses can be more beneficial for inducing hypertrophy as they remove core strength from the equation and isolate the shoulders to a greater extent. Awodibu and Greene performed heavy sets of this exercise next and moved on to the final exercise of the day.
Underhand Grip Cable Front Raise
The training partners wrapped up the training session with this cable machine movement. Although the other deltoid heads get activated with this exercise to an extent, the anterior deltoids are the primary target muscle for the cable front raises. This exercise is commonly used as a finisher to annihilate the muscles that are pre-exhausted with other heavy movements. Greene and Awodibu performed a few sets of this exercise with slow and controlled movements to get a muscle-ripping pump and wrapped up the training session.
Awodibu and Greene Shoulder Workout En Route 2022 Olympia
Overall, the workout included:
- Cable Rear Delt Flye
- Superset: Incline Prone Dumbbell Reverse Fly and Barbell Rear Delt Row
- Chest-Supported Machine Row
- Leaning One-Arm Dumbbell Lateral Raise
- Barbell Upright Row
- Incline Dumbbell Press
- Underhand Grip Cable Front Raise
Following the workout, Greene had this to say about Awodibu:
“I have a vested interest in seeing you do exceedingly well, yes sir. This year, next year… And as you continue to blossom with your career. So with that said and always with that understood before we even start out of the gate, I’m very hopeful and optimistic with what would be the results this year.”
Awodibu has the ability to turn a lot of eyeballs with his pro-wrestling style trash-talking, and there will be a lot of spotlight on the Irishman at the 2022 Olympia. The Boogieman has looked shredded in his recent physique updates. While he is definitely not among the biggest mass monsters in the Men’s Open division, the 31-year-old plans to defeat the competition with excellent conditioning and proportions. Awodibu has fired shots at old rival and the 2022 Prague Pro winner Michal Krizo since the Slovak’s transition to the NPC earlier this year. The rivalry seems to be heating up as the 2022 Olympia weekend is getting closer. It will be interesting to see who emerges on top after they step on the stage on Dec. 15.
You can watch the full workout video below, courtesy of Blessing Awodibu’s YouTube channel:
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