Dauda looked seriously swollen as he posted the session for his 1.6 million Instagram followers to observe. With a straightforward caption that simply read ‘Arm Day’, there was no doubt that 2024 Mr Olympia meant business, combining both pushes and pulls to power this sleeve-busting session, working both the biceps and triceps for maximum exhaustion without the use of free weights, for greater isolation.
Samson Dauda’s list of push and pull arm workouts
- Triceps cable pushdowns
- One 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 workout routine
Push: While Triceps Cable Pushdowns are often called pulldowns, you can do them right by remembering that pushing movements tend to target the triceps, while pulling movements target the biceps. So, starting with cable pushdowns, Dauda turned himself in and tucked the elbows with his feet slightly apart. This exercise will hit all three parts of the triceps, so those are the long, lateral and medial heads.
Pull: One-arm preacher curls are the ultimate arm tester, and choosing a one-sided approach ensures symmetry in terms of strength and balance. Dauda can work the long and short heads of his biceps while also working the forearms.
Push: Alternating between triceps- and biceps-focused exercises, Dauda then takes a seat on the triceps pushdown machine. This is another isolation exercise that will hit all three heads of his already exhausted triceps. The movement is similar to a triceps dip, but the machine doesn’t require the same level of stability work, allowing you to focus on the target area.
Pull: Dauda demands nothing but his very best, so after already working each arm with preacher curls, he turns his wrists and attention to complete his single-arm incline bench-supported hammer curls. So, what is the difference between these two similar movements? A hammer curl, where the barbell is vertical, works all arm sizes, including greater forearm activation, while the biceps curl focuses more on the biceps. Therefore, it makes a lot of sense to use both muscle-building movements for maximum success.
Push: Dauda takes the same one-sided approach with his triceps as he does with his biceps, crushing some single-arm tricep pushdowns to leave no muscle fiber unturned. The big man takes his time here to control the weight, making slow and deliberate muscle contractions while stretching well.
Pull: For his well-deserved finish, the Nigerian Lion targets his biceps and makes the range of motion count again, grabbing the bar with an underhand grip and pausing at the top of the curl for extra time under tension. Notice how the elite bodybuilder keeps his elbows in a fixed position to isolate those biceps.
There is no doubt that Dauda is getting ready to rule the bodybuilding jungle once again. Although he won’t compete in the 2026 Arnold Classic, the former Olympia champion is using his time off the podium to post monstrous gains as he prepares for what could be a monumental comeback in Las Vegas later this year.
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