Next Event: IDFA 110: PRAIRIES – MAY 20

Contest Winning Back with Ms. Pro Universe Robin Jonkman

Contest Winning Back with Ms. Pro Universe Robin Jonkman


Would you believe Robin has 2 kids in college. This amazingly fit mother of 2 has been training hard for the past 3 years on her way to earning the title ‘Ms. IDFA Pro Universe.’ She started competing in Figure after watching an inspiring women on TV a few years ago.

“She (women on TV) had 2 kids, was over 40, and wanting to get her self-esteem back. I was coming out of an unhealthy relationship and needed to get myself back to walking tall and being proud of who I am. I thought, if she can do it then so can I !!!” Robin Jonkman, Ms. IDFA Pro Universe


After being motivated she set her goal on competing in 2010. Her goal was to be stage ready and hopefully place top 5. Not only did she accomplish her goal she won the Overall Figure Title at the 2010 IDFA Novice Classic. What a way to start off her competition career. She then went on to compete in Montreal at the 2010 IDFA Montreal Classic where she won her IDFA Pro Card. After 2 years off to become a paramedic she stepped on stage for her Pro Debut at the 2012 IDFA Pro Universe and took home the win!

You don’t become the IDFA Pro Universe Champion without having a great back. Let’s hear how Robin trains her Contest Winning Back.

BACK WORKOUT

Notes
-Robin trains her back every 5 days using a 4 days on 1 day off training cycle.
-Form and posture are key to getting results and preventing injury.
-Robin finds that incorporating supersets has given her the back that always gets noticed.
-Finish your workout within an hour, the longest 1 hour and 15 minutes.
-She always starts every exercise with a warm-up weight.
-She uses a 12 to 15 rep range on most of her sets. She loves the BURN.

WIDE or MEDIUM GRIP PULL UPS

For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width. For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width. Robin does 3 sets of 5 to 10 reps, or whatever she can muster that day. Pull ups explanation.

 

WIDE GRIP PULLDOWNS

3 to 4 sets of 12 to 15 reps, bring to collar bone and don’t lean or swing backwards. Rogin finds this isolates those great lat muscles more effectively. Pulldown explanation

HAMMER STRENGTH SINGLE ARM SEATED ROWS supersetted with BENT OVER ROW (WITH PLATE)

Robin loves the Hammer Strength Seated Row machine and gets a great pump when she supersets it with bent over rows holding a 45 lb plate. She always start with her weak arm and keeps her chest pressed against the support. When both arms have completed 12 to 15 reps she goes right into bent over row holding a 45lb plate for 12 to 20 reps.  “Concentrate on squeezing your shoulder blades together.” She does 3 to 4 sets of this routine.


Bent Over Row with a 45 lb plate

SEATED CABLE ROWS with CLOSE GRIP

Making sure that your knees are slightly bent and not locked. Lean over as you keep the natural alignment of your back and grab the V-bar handles. With your arms extended pull back until your torso is at a 90-degree angle from your legs. Your back should be slightly arched and your chest should be sticking out. You should be feeling a nice stretch on your lats as you hold the bar in front of you. This is the starting position of the exercise. Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it until you touch the abdominals. This exercise gives wonderful results when done properly.

HYPEREXTENSIONS WITH BALL AND BENCH

This targets the lower back big time (Typically known as a Glutes exercise but trust her it hits the low back nicely)!!! Place the exercise ball on a flat bench and under your hips with toes on floor and both hands holding onto the bench. You have to engage your core to balance on the ball, with feet together lift legs up towards ceiling for a One Two count and then lower legs down again and repeat. Do 15 to 25 reps of this for 3 sets. Feel that lower back burn!!! (You can also do this exercise with the ball on the floor.)

– END –

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