Bodybuilding veteran Lee Labrada, now 63, showcases his enduring fitness and vitality as he leads exercise demonstrations. Recently, Labrada teamed up with a former training partner to demonstrate a rigorous back and biceps workout, providing valuable tips and technique insights.
Throughout his illustrious career, Labrada competed against bodybuilding icons like Lee Haney, Rich Gaspari, and Tom Platz. While he never secured an Olympia title, his impeccable conditioning and aesthetic posing earned him admiration and seven consecutive top-four finishes in the competition.
Retired since 2004, Labrada’s contributions to bodybuilding earned him a spot in the IFBB Pro League Hall of Fame. His dedication to the sport continues through mentoring and sharing his expertise, evident in his guidance of his son, Hunter Labrada.
Drawing from decades of healthy living and fitness experience, Labrada now offers a specially tailored back and biceps workout designed for individuals over 50, highlighting the importance of adapting training routines with age.
Lee Labrada’s ‘Over 50’ Back and Biceps Workout With Craig DeSerf
Quick Breakdown
- Lat Pulldown Machine: 2 sets
- Isolated One-Hand Pulldown Machine: 3 sets
- Hammer Stretch Isolateral Row: 3 sets
- Dumbbell Shrugs: 1 set
- Back Hyperextension: 2 sets
- Machine Preacher Curls: 1 set
- Concentration Curls: 1 set
- Hammer Curls: 1 set
Lat pulldown machine
Labrada emphasized the importance of engaging the lats while executing reps on the lat pulldown machine.
“The important thing to remember when you do these is to pull with your lats and to do that, you’ve got to have an arch in your back and you’ve got to think about pulling your elbows down and back. From this position here, we want to get a nice arch in the back and pull the elbows down and back.”
“At the finish of the motion that you don’t round your back because then it puts all the stress on the bicep. You want to make sure you have a nice arch and pull the elbows down and back.”
Isolated one-hand pulldown machine
Labrada emphasized that individuals without access to specific equipment can still reach their workout objectives using dumbbells or barbells.
“You can get a great workout with simple dumbbells and barbells, where there’s a will there’s a way.”
Hammer stretch isolateral row
Labrada suggests using an underhanded grip for hammer stretch isolateral rows. The machine allows lifters to perform reps one arm at a time if preferred.
“Grab it underhanded and then just pull to here [lower back]. You can do them one hand at a time too.”
Dumbbell shrugs
“I think that’s pretty common for somebody to have a strong side but you know, typically not by where I can do two or three more reps on one side or the other. It’s funny you bring that up a lot of guys have one arm that stays half an inch or three-quarters of an inch bigger than the other they think something is wrong or unusual, it’s not. Even my arms, and I was known for my symmetry, were half an inch different.”
Back hyperextension
During hyperextensions, Labrada reminisced about training with Craig DeSerf.
“We’re both about the same height and we were about the same weight and about the same strength on all of the different exercises so that made life a lot easier in the gym just in terms of being on the same program, using the same amount of weights for different exercises and stuff.”
He also shared his thoughts on deadlifts and longevity.
“I would recommend for anybody past 60, probably hyperextension unless you’re somebody that’s adept and knows how to train with deadlifts, nothing wrong with deadlifts, they are good at any age as long as your functional but they’ve got to be done correctly or you’re throwing a lot of stress on your spine.”
Machine preacher curls
To pump up his biceps, Labrada transitioned to machine preacher curls.
“Biceps workout with the machine preacher bench,” said Lee Labrada. “
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Concentration curls
Labrada provided tips for optimizing the effectiveness of concentration curls.
We’re going to a concentration curl. So, we’re going to do these obviously one hand at a time, knee against the bench, elbow against the inside of the leg, and just basically straight up and getting it nice and smooth.”
Dumbbell hammer curls
Finally, Labrada concluded the workout with dumbbell hammer curls, emphasizing the need to adapt exercise routines with age.
“Your workouts have to shift from one of primarily putting on muscle and looking good to one of also having those objectives but also paying attention to the fact that your joints may have limitations that you want to have health, you want to have longevity and functionality.”
Lee Labrada has continuously contributed training demonstrations to his growing fanbase. From strategies to reduce chest fat to unveiling his favorite ab exercises, the 63-year-old consistently offers insights to the bodybuilding community.
Boasting remarkable youthfulness, strength, and endurance, Lee Labrada exemplifies longevity in bodybuilding. His workouts are especially beneficial for individuals over 50, as he believes they can help maintain fitness and health.
“Bodybuilders have to make adjustments as we get older,” Lee Labrada shares.
Watch the full video on the Labrada Nutrition YouTube channel:
Overview
Bodybuilding veteran Lee Labrada, at 63, demonstrates an intense back and biceps workout designed for individuals over 50. With his extensive experience and dedication to fitness, Labrada offers valuable tips and techniques throughout the session. His workout routine focuses on targeting specific muscle groups while emphasizing the importance of adapting exercises with age.
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