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 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 latest Instagram submit for his 1.5 million followers, signalling that the champ will not be afraid to get his sweat on as a way to keep on prime. 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 selected motion monitor, 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 tissues, this time specializing in the triceps. Discover how the Nigerian-British bodybuilder makes use of a gentle pace to elevate and descend, profiting from time beneath rigidity fairly 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 assist the heavy dumbbells fairly than compromise his posture. Displaying his power, Dauda then positioned the pin within the heaviest slot earlier than annihilating his cable triceps pushdowns. (Don’t do this until you’ve labored your method safely to this stage {of professional} awesomeness). Utilizing correct type, he braced his core and executed some strong reps right here, constructing mass on all three parts 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 prime, and the managed descent as a way to maximize the destructive a part of the elevate, activating his biceps for his most necessary competitors but.
To do that exercise for your self, keep in mind 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 goal 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.