Bodybuilder Breon Ansley recently teamed up with fitness influencer Tristyn Lee for an intense back and biceps workout. Ansley is readying himself to venture into the new division in 2023 and this workout was a step in the direction to get the right body composition.
Breon Ansley is an American professional bodybuilder that has competed in the IFBB Pro League’s Classic Physique division for the majority of his career. He is a former Classic Physique Olympia champion and won the title at the 2017 and 2018 Olympia. After getting dethroned by Chris Bumstead at the 2019 Olympia, the 43-year-old continued to hover around the title picture and finished in the top five at the 2020 and 2021 Olympia. However, the 4th place finish in 2022 prompted Ansley to bury the hatchet and pass on the torch to Chris Bumstead. As decided earlier, the 2022 Olympia proved to be Ansley’s final Classic Physique appearance and he made the decision to move on from the weight class.
Although he has competed in the 212 division during the early stage of his career, Ansley is once again working hard to get the necessary body composition to make a move to 212 division in 2023. Unlike the Classic Physique division, the 43-year-old would not have to sacrifice any muscle mass to compete in the new weight class. As a result, Breon Ansley is confident that he will win the 2023 Olympia.
As a part of this effort, Ansley teamed up with fitness influencer Tristyn Lee for a back and biceps workout. Lee became notorious in the YouTube fitness community for carrying minimal body fat. He is known for his ripped physique and maintains the stance that he has been natural his whole life. In recent months, Lee has teased a venture into competitive bodybuilding.
Breon Ansley and Tristyn Lee tackled a high-intensity back and biceps workout in the Dragon’s Lair gym. The video of this session was posted on Lee’s personal YouTube channel. So without further delay, let’s see how the duo survived this intense training session.
Breon Ansley and Tristyn Lee go through a back and biceps workout
Ansley and Lee utilized the rest pause training method for all the exercises in this training session. The duo performed only one working set per exercise but focused more on adding mass, width and depth to the back and biceps muscles.
Being the more experienced of the two, Breon Ansley led the workout as Tristyn Lee followed in his footsteps. They started the training session with four sets of pull-ups to warm up the back and biceps.
“Pull-ups and dips always kick that a**. But it’s always a good measuring stick too as I am going up in body weight… To keep that strength up… Keep that strength up, keep those numbers up and keep those reps up,” Breon Ansley said about pull-ups.
After finishing all the sets of pull-ups, the duo took to the first heavy compound movement of the day.
Hammer Strength Low Rows
Ansley and Lee performed hammer strength low rows next to work the back muscles. This compound movement primarily targets the latissimus dorsi, rhomboids, middle and upper trapezius muscles in the back. Apart from muscle building, it is an essential movement to improve the upper body posture.
“Don’t need to keep count as long as you’re confident you know you went till that very last drop. Just ensure that and you’re good,” Breon Ansley said about rep range.
The training partners cranked out solid sets of low rows next and took to another rowing movement next.
Cable High Rows
This cable machine rowing movement followed next as Ansley and Lee added more stimulus to the back muscles. Horizontal pulling movements/rows are effective in building a thick back and hence it is of utmost importance to include them in the training routine for complete back development.
In particular, cable high rows also work the latissimus dorsi, rhomboid as well as trapezius muscles in the back and they protect the shoulders while reducing the risk of injury during upper body exercises.
Ansley cranked out solid sets of cable high rows next as Lee followed the suit. The duo then took to a traps-focused exercise next.
This simple but effective exercise is an excellent mass and strength builder for the trapezius muscles. Apart from the bigger and stronger look, well-developed traps aid in scapular functions and help protect against neck injuries.
Ansley and Lee pushed through heavy sets of dumbbell shrugs next and shifted their focus to working the biceps.
EZ Bar Curls
EZ bar curl offers distinct advantages over standard barbell due to its curved shape as it enables a more natural and neutral wrist position. This exercise primarily targets the biceps brachii muscles and helps build strength and muscle mass. But it also activates the brachialis and brachioradialis muscles as well.
Ansley and Lee performed a few sets of EZ bar curls next and took to the final exercise of the day.
Dumbbell Preacher Curls
Dumbbell preacher curls are arguably the most effective exercise for biceps isolation. The triceps are firmly pressed against the pad during this exercise and the shoulder is neatly tucked against the edge of the pad. As a result, biceps are forced to lift the weight unassisted, increasing strength and muscle gain. The duo performed some solid sets of dumbbell preacher curls next and wrapped up the training session.
Overall, the workout included:
- Hammer Strength Low Rows
- Cable High Rows
- Dumbbell Shrugs
- EZ Bar Curls
- Dumbbell Preacher Curls
Breon Ansley will face a fresh set of challenges when he transitions to the 212 division this year. Reigning champion Shaun Clarida will be the main hurdle standing in Ansley’s way of winning the second division title. But if he can make the necessary adjustments, the former Classic Physique champion can definitely make history.
You can watch the full workout video here, courtesy of Tristyn Lee’s personal YouTube channel: