Samson Dauda surprised the world by taking the title of Mr Olympia in 2024, but when he’s going to maintain onto the championship this yr and beat contenders like Derek Lunsford, Nick Walker, and Hadi Choopan, Dauda might want to keep a robust grip on his crown. To that finish, the “Nigerian Lion” shared an epic arm routine simply weeks away from the large closing in Sin Metropolis.
“Crunch time now, 4 weeks out,” wrote Dauda in a current Instagram put up for his 1.5 million followers, signalling that the champ just isn’t afraid to get his sweat on to be able to keep on high. 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 monitor, so it should 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 set to work. He then took himself to the triceps pushdown machine and as soon as once more remoted his muscle tissues, this time specializing in the triceps. Discover how the Nigerian-British bodybuilder makes use of a gradual pace to carry and descend, benefiting from time underneath stress relatively than speedy reps.
Dauda’s subsequent train was the incline bench assisted dumbbell preacher curl. Whereas this can be a free weight train, the person mountain made use of the bench to help the heavy dumbbells relatively 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 this except you’ve labored your means safely to this stage {of professional} awesomeness). Utilizing correct type, he braced his core and executed some stable reps right here, constructing mass on all three elements of his triceps: the lengthy, lateral, and medial heads.
The kingpin then stored his ft 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 super arm development. Lastly, Dauda utilized the straight bar attachment and cranked out some epic cable curls. Discover the slight pause on the high, and the managed descent to be able to maximize the damaging a part of the carry, activating his biceps for his most vital competitors but.
To do this exercise for your self, do not forget that Samson Dauda is on one other stage in relation to lifting weights, so make sure to take a progressive strategy, balancing weight and type. 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 to be able to hit, or get near failure.
The proof of Samson Dauda’s laborious work will probably 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.
