“The Nigerion Lion” implements supersets to prep his arms for the Olympia stage.
Arm day is more than just another workout — it’s crucial to achieving a balanced, powerful physique. For bodybuilders aiming for peak performance at the coveted Olympia stage, dedicating a day to arms is necessary to excel in the sport. An effective arm training routine enhances upper body symmetry and is pivotal in overall bodybuilding success. Men’s Open bodybuilder Samson Dauda is approaching his Olympia preparations with increased intensity via supersets. Recently, he shared a video of his arm workout, which targeted his biceps and triceps, just four weeks ahead of the 2024 Olympia.
2023 was a good year for “The Nigerian Lion,” who placed in the top three at last year’s Olympia and came out on top at the 2023 Arnold Classic. Although he fell short of defending his Arnold Classic title this year due to Hadi Choopan’s superior conditioning, Dauda is using that as fuel for his ambition of achieving the sport’s highest honor, winning the Mr. O.
| Full Name: Samson Dauda (IFBB Bodybuilder) | ||
| Weight | Height | Date Of Birth |
| 275-330lbs | 5’11” | 03/11/92 |
| Division | Era | Nationality |
| Men’s Bodybuilding | 2020 | Nigerian |
“We’re at four weeks from Olympia and we have an arm workout today, so once again, ‘bout to get to work and do what I do.”
Samson Dauda’s Arm Workout
Below is Samson Dauda’s arm workout:
| Exercises |
| Superset — Machine Preacher Curl, Machine Dip |
| Superset — Cable Pushdown, Single-Arm Dumbbell Preacher Curl |
| Superset — Cable High Curl, Single-Arm Crossbody Cable Extension |
Superset training is critical for Dauda. It allows him to complete intense workouts more quickly, which is crucial for his Olympia preparations. Combining two back-to-back exercises with minimal rest maximizes time efficiency and pumps up muscle endurance and growth. This method increases intensity, driving your muscles to fatigue quicker and triggering hypertrophy. By alternating between opposing muscle groups, you reduce downtime and keep your heart rate elevated — a bonus for cardiovascular health (1).
Machine Preacher Curl & Machine Dip
Dauda’s superset arm training routine starts with slow, controlled machine preacher curls for increased time under tension. He pairs this by targeting his triceps on the dip machine. Machine preacher curls target the bicep’s long head, giving it a fuller look. Dauda squeezes his biceps at the movement’s top to maximize muscle contraction and growth. The dip machine is an excellent exercise for building tricep size and strength. The narrow grip emphasizes targeting his triceps, and performing them slowly and controlled is essential for maximum effectiveness.
Cable Pushdown & Single-Arm Dumbbell Preacher Curl
He focuses on the lateral head of the tricep with cable pushdowns paired with single-arm dumbbell preacher curls for the biceps. The cable tricep pushdowns allow constant tension with heavier loads throughout the entire range of motion. He returns to preacher curls, using an incline bench and varying his grip to engage different muscle fibers in his biceps and forearms.
Cable High Curl & Single-Arm Crossbody Cable Extension
Dauda uses a cable machine for high curls and finishes with single-arm crossbody cable extensions for better triceps activation. Cable high curls target the long head of the biceps, while single-arm crossbody extensions activate the medial head of the tricep. Samson Dauda ensures a well-rounded arm workout by incorporating both pushing and pulling movements.
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Anatomy of the Arms
The arms consist of your biceps and triceps. The biceps make up the ridge when you flex your arms, while the triceps make up two-thirds of your arms. The biceps are important for pulling movements, such as rows and pulldowns, while the triceps help carry the load for pushing movements, such as bench presses and overhead presses. Below is a brief overview.
Biceps
The biceps consist of two heads — the long head and the short head. The long head is located on the outer part of the arm, while the short head is on the inner part. Both heads work together to flex your elbow joint and rotate your forearm.
Triceps
The triceps consist of three heads — the lateral, medial, and long heads. The lateral head is located on the outer part of the arm, while the medial and long heads are on the inner part. Together, they extend your elbow joint and assist in shoulder extension.
Samson Dauda faces strong competition ahead of the 60th edition of Olympia. He’ll be battling it out with top competitors like Nick Walker, and the 2022 Mr. Olympia Hadi Choopan. With his current regimen, Dauda will likely showcase even more impressive arms to match his towering physique at the upcoming 2024 Mr. Olympia in Las Vegas from October 10-13. Will it be enough to claim Mr. O and dethrone the reigning Mr. O Derek Lunsford?
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Reference
- Weakley, J. J. S., Till, K., Read, D. B., Roe, G. A. B., Darrall-Jones, J., Phibbs, P. J., & Jones, B. (2017). The effects of traditional, superset, and tri-set resistance training structures on perceived intensity and physiological responses. European journal of applied physiology, 117(9), 1877–1889. https://doi.org/10.1007/s00421-017-3680-3
