Shaun Clarida’s Arm Exercise Session for Olympia 2025: Construct Larger Biceps, Triceps, and Forearms
Two-time 212 Olympia champion Shaun Clarida is working to regain his Olympia success in 2025 by bringing one of the best model of himself but. And, whereas the “Big Killer” has grown his huge arms via all kinds of exercises, the New Jersey native not too long ago shared that he’s returning to remoted arm exercises to get jacked for the jackpot in Las Vegas. Right here’s how he’s doing it.
“Can’t bear in mind the final time I had a full direct arm day,” wrote Clarida in a message for his nearly 700,000 Instagram followers.
The Big Killer, like many bodybuilders, augments his arm measurement by working arduous on different workouts resembling deadlifts, or chest workouts just like the bench press that recruit the biceps as nicely. Different occasions he might execute one in all two arm workouts as a part of a wider session. Nonetheless, with the chance to lift a 3rd trophy on the 2025 Olympia occasion in October firmly in his sights, Clarida shook up his regular routine. “So, right here it’s,” demonstrated the champ, going all out with this biceps, triceps, and forearm session for fulfillment in Sin Metropolis.
Shaun Clarida’s “Direct” Arm Exercise
Shaun Clarida’s ‘Direct’ Arm Exercise Breakdown
Clarida began out with machine overhead triceps extensions to hit the lengthy head of his triceps. The overhead motion is an effective way to attain this, and his heavy reps will convey measurement and stability too. The bodybuilder will even work the lateral head to outline that ‘horseshoe’ line, and the medial head for extra mass.
Clarida is a particulars man, and his grip is all the time of the utmost significance, so in shifting on to hammer curls the place the palms are dealing with his aspect, the Big Killer is ready to raise a heavier weigh. This strategy focuses the load on the quick head of his biceps that travels up his inside arm and may scale back shoulder pressure.
Subsequent up, Clarida hacks his grip as soon as once more, this time executing reverse cable extensions along with his palms dealing with upwards. This transfer is a superb total triceps taxer that shouldn’t overstress the elbows so long as you don’t lock them out.
To repair any imbalances, Clarida opts to carry out his preacher curls with various arms. Right here, he’ll construct each heads of biceps and the brachialis (hooked up to the elbow). Clarida’s technique throughout this exercise seems to make use of fewer free weights in favor of cables and machines so that he’s isolating the focused muscle groups with out replying on supporting muscle teams to make every raise. That is evident as soon as once more with machine triceps pushdowns, working the medial and lateral heads of the triceps so as to add additional measurement and definition to his arms.
For the finisher, Clarida makes use of a Gymleco 365 Forearm Machine, opting to obliterate his forearms with a wrist curl and a gripper train. The wrist curl required the Big Killer to rotate tubes towards resistance, twisting forwards and backwards, whereas the gripper entails inserting each fingers on the inside handles and trying to squeeze them collectively. Not all gyms have this gadget, however you possibly can use a spring-loaded gripper to complete your personal forearm exercise.
“Greatest mode,” wrote one impressed IG follower. “Shaun, your exercises look unbelievable,” enthused one other. To strive Shaun Clarida’s “Direct” arm day for your self, observe every transfer in direction of failure, repeating 3 units of 10-12 reps per train.
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