Samson Dauda Shares His Cable Push-Pull Arm Day Exercise
Samson Dauda’s intention to construct mass whereas readying to reclaim his place as Mr. Olympia was illustrated lately because the “Nigerian Lion” shared an epic push and pull arm day, match for ruling the bodybuilding jungle as soon as extra. Right here’s the way to attempt it your self.
Dauda regarded critically swole as he posted the session for his 1.6 million Instagram followers to look at. With a straight to the purpose caption that merely acknowledged, “Arm Day,” there was no query that the 2024 Mr Olympia meant enterprise, combining each pushing and pulling actions to energy by means of this sleeve busting session, taxing each the biceps and the triceps for max exhaustion with out the usage of free weights, for larger isolation.
Samson Dauda’s Push and Pull Arm Exercise Train Checklist
- Triceps Cable Pushdowns
- Single Arm Preacher Curls
- Triceps Pushdown Machine
- Incline Bench Assisted Single Arm Hammer Curls
- Single Arm Cable Triceps Pushdowns
- Bicep Cable Curls
Samson Dauda’s Cable Push and Pull Arm Exercise Routine
Push: Whereas Triceps Cable Pushdowns are also known as pulldowns, the way in which to get it proper is to do not forget that push actions have a tendency to focus on the triceps, whereas pull actions are utilized for the biceps. So, beginning out with cable pushdowns, Dauda dialed himself in, and tucked the elbows together with his toes barely aside. This train will hit all three areas of the triceps, in order that’s the lengthy, lateral, and medial heads.
Pull: Single-arm preacher curls are the final word arm tester, and taking a unilateral strategy makes positive of symmetry by way of energy and stability. Dauda is ready to work the lengthy and quick heads of his biceps, whereas additionally taxing the forearms.
Push: Alternating between triceps and biceps centered workout routines, Dauda takes a seat on the triceps pushdown machine subsequent. That is one other isolation train that may hit all three heads of his already exhausted triceps. The motion is much like a triceps dip, however the machine doesn’t require the identical degree of stability work, permitting you to give attention to the goal space.
Pull: Dauda calls for nothing however his best possible effort, so having already labored every arm with preacher curls, he turns his wrists, and a spotlight, as a way to full his incline bench assisted single arm hammer curls. So, what’s the distinction between these two related actions? With a hammer curl, the place the dumbbell is vertical, you’re engaged on over all arm measurement, together with larger forearm activation, the place because the bicep curl is extra centered on the bicep. That’s why it makes nice sense to make the most of each muscle constructing actions for max success.
Push: Taking the identical unilateral strategy together with his triceps as he did with biceps, Dauda crushes some single arm cable triceps pushdowns to go away no muscle fiber untested. The massive man takes his time to regulate the load right here, making sluggish and deliberate muscle contractions, whereas getting a very good stretch in.
Pull: For his well-earned finisher, The Nigerian Lion targets his biceps and makes the vary of movement depend as soon as once more, grabbing the bar with an underhanded grip and pausing on the high of the curl for added time below stress. Discover how the elite bodybuilder retains his elbows in a set place to isolate these biceps.
There’s little question that Dauda is readying himself to rule the bodybuilding jungle as soon as extra. Whereas he gained’t be competing within the 2026 Arnold Basic, the previous Olympia champion is utilizing his time away from the stage to make monster features, readying himself for what might be a monumental comeback in Las Vegas later this 12 months.
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