Samson Dauda’s intention to construct mass whereas readying to reclaim his place as Mr. Olympia was illustrated not too long ago 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 best way to attempt it your self.
Dauda regarded severely 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 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 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 certain of symmetry by way of energy and steadiness. Dauda is ready to work the lengthy and quick 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 may hit all three heads of his already exhausted triceps. The motion is just like a triceps dip, however the machine doesn’t require the identical degree of stability work, permitting you to deal with 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 dimension, together with larger 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 together with his triceps as he did with biceps, Dauda crushes some single arm cable triceps pushdowns to depart no muscle fiber untested. The massive man takes his time to manage the load right here, making sluggish and deliberate muscle contractions, whereas getting a great 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 prime of the curl for added time below pressure. 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 received’t be competing within the 2026 Arnold Traditional, the previous Olympia champion is utilizing his time away from the stage to make monster beneficial properties, readying himself for what might be a monumental comeback in Las Vegas later this 12 months.
To comply with Samson Dauda on Instagram, click on right here.