Samson Dauda’s intention to construct mass whereas readying to reclaim his place as Mr. Olympia was illustrated just 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 right way to strive it your self.
Dauda appeared 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 said, “Arm Day,” there was no query that the 2024 Mr Olympia meant enterprise, combining each pushing and pulling actions to energy by way of this sleeve busting session, taxing each the biceps and the triceps for max exhaustion with out using free weights, for higher isolation.
Samson Dauda’s Push and Pull Arm Exercise Train Listing
- 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 sometimes called 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 along with his ft 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 when it comes to power and stability. Dauda is ready to work the lengthy and brief heads of his biceps, whereas additionally taxing the forearms.
Push: Alternating between triceps and biceps targeted workouts, Dauda takes a seat on the triceps pushdown machine subsequent. That is one other isolation train that can 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 very best 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 comparable actions? With a hammer curl, the place the dumbbell is vertical, you’re engaged on over all arm measurement, together with higher forearm activation, the place because the bicep curl is extra targeted 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 along 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 manage the load right here, making gradual and deliberate muscle contractions, whereas getting a superb stretch in.
Pull: For his well-earned finisher, The Nigerian Lion targets his biceps and makes the vary of movement rely as soon as once more, grabbing the bar with an underhanded grip and pausing on the high of the curl for extra time below rigidity. 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 Traditional, the previous Olympia champion is utilizing his time away from the stage to make monster positive factors, readying himself for what may very well be a monumental comeback in Las Vegas later this yr.
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