Samson Dauda surprised the world by taking Mr Olympia’s title in 2024, but if he will hold the championship this year and contenders such as Derek Lunsford, Nick Walker and Hadi Choopan, Dauda will have to keep a strong grip on his crown. To this end, the “Nigerian lion” shared an epic arm routine just a few weeks away from the grand finale in Sin City.
“Crunch -time now, 4 weeks out”, Dauda wrote in a recent Instagram post for his 1.5 million fans, indicating that the champion is not afraid to get his sweat to stay at the top. If you want to follow in the elevated footsteps of Mr Olympia, his training is here:
Samson Dauda’s ‘Crunch Time’ -arm training
- Preacher curl machine
- Triceps pushdown machine
- Inhine Bench Assisted Dumbbell Preacher Curls
- Cable Triceps Pushdowns
- Sitting cable triceps -extensions
- Standing cable curls
Workout output
The preacher curl machine has a specific movement track, so it will effectively touch the biceps without the side-to-side movement that can happen when lifting heavy barbells. Instead, Dauda loaded his signs and went to work. He then took himself to the triceps -pushdown machine and isolated again his muscles, this time focused on the triceps. Note how the Nigerian-British Bodybuilder uses a steady speed to lift and descend, so that most of the time is brought instead of rapid repetitions.
The next exercise by Dauda was the Incline Bench Assisted Dumbbell Preacher Curl. Although this is a free weight exercise, the man Mountain used the bank to support the heavy dumbbells instead of jeopardizing his attitude. Dauda showed his strength and then placed the pin in the heaviest lock before destroying his cable triceps pushdowns. (Try this unless you have been working safely in your way to this level of professional awesomeness). With the help of the right form, he brings his core and carried out some solid repetitions here, Massa built all three components of his triceps: the long, lateral and medial heads.
The Kingpin then held his feet firmly on the floor and humiliated with heavy sitting triceps extensions, which again bang the three heads of his triceps for an enormous growth of the arm. Finally, Dauda used the straight beam breach and eliminated some epic cable curls. Note the light break at the top and the controlled descent to maximize the negative part of the elevator, so that his biceps are activated so far.
To try this training for yourself, remember that Samson Dauda is at a different level when it comes to lifting weights, so make sure you bring a progressive approach to balancing weight and shape. Still, to build muscles, you want to strive for 3 sets of each exercise in this training, working in the region from 8 to 12 repetitions to touch or almost fail.
The proof of the hard work of Samson Dauda will be shown when he defends the MR Olympia title on the big stage in Las Vegas between 9 and 12 October. Click here for more information.
Click here to follow Samson Dauda on Instagram.
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