Samson Dauda Mr. Olympia’s Arm Coaching Routine For Greater Biceps and Triceps
Samson Dauda surprised the world by taking the title of Mr Olympia in 2024, but when he’s going to carry onto the championship this 12 months and beat contenders like Derek Lunsford, Nick Walker, and Hadi Choopan, Dauda might want to keep a powerful grip on his crown. To that finish, the “Nigerian Lion” shared an epic arm routine simply weeks away from the large ultimate in Sin Metropolis.
“Crunch time now, 4 weeks out,” wrote Dauda in a current Instagram publish for his 1.5 million followers, signalling that the champ just isn’t afraid to get his sweat on with the intention to keep on prime. If you wish to observe within the lofty footsteps of Mr Olympia himself, right here’s his exercise:
Samson Dauda’s ‘Crunch Time’ Arm Exercise
- Preacher Curl Machine
- Triceps Pushdown Machine
- Incline Bench Assisted Dumbbell Preacher Curls
- Cable Triceps Pushdowns
- Seated Cable Triceps Extensions
- Standing Cable Curls
Exercise Breakdown
The preacher curl machine has a particular motion observe, so it can successfully hit the biceps with out the side-to-side movement that may occur when lifting heavy barbells. As a substitute, Dauda loaded up his plates and started working. He then took himself to the triceps pushdown machine and as soon as once more remoted his muscle groups, this time specializing in the triceps. Discover how the Nigerian-British bodybuilder makes use of a gentle pace to carry and descend, benefiting from time beneath pressure somewhat than speedy reps.
Dauda’s subsequent train was the incline bench assisted dumbbell preacher curl. Whereas it is a free weight train, the person mountain made use of the bench to help the heavy dumbbells somewhat than compromise his posture. Displaying his energy, Dauda then positioned the pin within the heaviest slot earlier than annihilating his cable triceps pushdowns. (Don’t do that except you’ve labored your means safely to this degree {of professional} awesomeness). Utilizing correct kind, he braced his core and executed some strong reps right here, constructing mass on all three elements of his triceps: the lengthy, lateral, and medial heads.
The kingpin then stored his toes firmly on the bottom and humbled himself with heavy seated triceps extensions, as soon as once more pounding the three heads of his triceps for great arm progress. Lastly, Dauda utilized the straight bar attachment and cranked out some epic cable curls. Discover the slight pause on the prime, and the managed descent with the intention to maximize the destructive a part of the carry, activating his biceps for his most essential competitors but.
To do that exercise for your self, do not forget that Samson Dauda is on one other degree on the subject of lifting weights, so make sure you take a progressive method, balancing weight and kind. Nonetheless, to construct muscle, you’ll wish to purpose for 3 units of every train on this exercise, working within the area of 8 to 12 reps with the intention to hit, or get near failure.
The proof of Samson Dauda’s onerous work will likely be on show when he defends the Mr Olympia title on the large stage in Las Vegas between October 9 and 12. For extra info, click on right here.
To observe Samson Dauda on Instagram, click on right here.
