Samson Dauda shocked 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 powerful grip on his crown. To that finish, the “Nigerian Lion” shared an epic arm routine simply weeks away from the large last 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 is just not afraid to get his sweat on as a way to keep on high. If you wish to comply with 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’s going to successfully hit the biceps with out the side-to-side movement that may occur when lifting heavy barbells. As an alternative, 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 mass, this time specializing in the triceps. Discover how the Nigerian-British bodybuilder makes use of a gentle pace to carry and descend, taking advantage of time beneath rigidity quite than fast 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 quite 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 method 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 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 high, and the managed descent as a way to maximize the unfavorable a part of the carry, activating his biceps for his most necessary competitors but.
To do this exercise for your self, do not forget that Samson Dauda is on one other stage with regards to lifting weights, so be sure you take a progressive method, balancing weight and type. Nonetheless, to construct muscle, you’ll need to intention for 3 units of every train on this exercise, working within the area of 8 to 12 reps as a way to hit, or get near failure.
The proof of Samson Dauda’s exhausting 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 data, click on right here.
To comply with Samson Dauda on Instagram, click on right here.
