He is working hard to improve his body. There is an Open division of the IFBB Pro League. Over the last couple of years, the 29-year-old competed consistently and gained steam in the final stretch of the competitive season. Regan was in the top fifteen at the event. After finishing second at the Legion Sports Fest Pro, he won the 2021KO Egypt Pro and earned a direct invitation to the 2022 OLYMPIC.
Regan had to make peace with his seventh-place finishes at the Arnold Classic and Boston Pro in the year 2022. The Canadian decided to take the rest of the year off and work on his body in order to be in the best shape of his life in the years to come. The bodybuilding community was surprised by the decision of Grimes to focus on the 2023 Olympia.
An intense upper body workout was done with Andy Velcich. Although shoulders were the main focus of this workout, it was also done with upper chest, triceps, and bicep exercises.
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Regan Grimes goes through an intense upper body workout
The composition of his pre- and post-workout drinks was shared by him before the workout. He consumed his pre-workout drink while on the way to the facility.
- Creatine monohydrate: 6 grams
- Protesamine (An amino acid based supplement): 1 packet
- Water: Quantity not mentioned
As for the drink, that’s for sure.
- Protestamine: 2 packets
- EAS intra-workout: 20 grams
- Glycogen (100 grams worth of carbohydrates)
- Water: 2.5 liters
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Shoulders workout
Single-arm cable rear delt fly
The cable rear delt flyes were used to help the deltoids. Rear delt-specific exercises are necessary for 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.
The warm up set was followed by two working sets using the progressive overhead principle. Coach Velcich explained the rep range for the exercises.
“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…”
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Chest-supported face pulls on a plate-loaded machine
This exercise was used to work the deltoids. The range of motion and the technique were discussed by the speaker.
“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.”
Women don’t work traps with rear delts for aesthetic reasons. Men should not be concerned about that. The sets were performed with the same principle as the back delt pulls and warm up sets.
He started with single arm side raises on a plate loaded machine. The fist should be in a horizontal position, similar to how it would be if you were pouring a drink through a bottle, according to Grimes.
“You’re decompressing the shoulder taking the trap out of the movement,” Velcich said.
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The back-the-back variation of the single-arm side raises was taken by Grimes. The cable machine allows the lifter to build on the work done with a plate loaded machine.
Smith machine bench press
It was the first time that the pecs were worked. Since it is a compound movement, the Smith machine bench press also works the anterior delt head and other upper body muscles.
Smith machine shoulder press
The shoulder press is done on the Smith machine. The compound movement is a great way to build strength. The anterior deltoid heads are targeted. Since the bench was set at a slight angle, it also hit the clavicular chest. The warm up set was followed by two working sets of the exercise.
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Triceps workout
There were different variations of cable push-down and triceps extensions performed by the man.
Rope push-down
The bent-over rope push-down was used for the first part of the exercise. The bent-over position makes it impossible for the Abs to be involved in the movement.
The elbow extension causes the triceps to contract. The front delts should be kept away from the shoulders. The best shoulder alignment is provided by the reverse cable triceps extension.
There was a single-arm overhead cable triceps extension following this. While doing this exercise with both arms limits the range of motion, the single arm variation allows the elbow to be extended for maximum triceps contraction.
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Seated dips press on a plate-loaded machine
The last exercise in the routine was this one. He used both arms for the last few reps after performing a few reps with only one arm.
Biceps workout
The final part of the training was using an ez bar. The cable machine keeps the muscles tensioned throughout the range of motion, which helps achieve strength. The training session ended after a few exercises.
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Regan Grimes Upper Body Workout
The workout was included.
The triceps work out.
Biceps work out.
Post-Workout Shake
The 28-year-old shared his post workout shake.
- Water and ice: Quantity not mentioned
- Whey Protein Isolate: 6 scoops of 12 grams
- Crispy rice (A type of brown rice cereal): 100 grams
The nutrient profile is 100 grams of sugars and 70 grams ofProtein.
He can sustain until he reaches home and eats the post- workout meal.
- Rice: 350 grams
- Chicken: 10 ounces
At the time of recording this video, he weighed in at 295 pounds. While this is the heaviest he has been, he doesn’t feel like he has enough time to bulk up. He pulled out of the event due to the circumstances.
The reason for pulling out of the 2022 Olympia was explained in detail in a recent episode of the Cutler Cast. He didn’t reveal when he’d be stepping on stage next, despite announcing his decision to withdraw from the OLYMPIC. He’ll bring his best package to the stage whenever he decides to compete again.
The full workout video can be watched here.
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