In the world of professional bodybuilding, Samson Dauda stands out as a powerhouse with a physique that commands attention. Known as ‘The Nigerian Lion,’ Dauda has earned his place among the elite in the IFBB Pro League with his impressive build and unparalleled dedication to the sport.
As he prepares for the 2024 Mr. Olympia, Dauda recently shared an intense arm workout designed to sculpt the perfect biceps and triceps.
Samson Dauda: A Rising Star
Since emerging as an IFBB Pro, Samson Dauda has been a force to reckon with. His ability to combine massive size with exceptional conditioning has set him apart from his competitors.
In the 2024 Arnold Classic Ohio and UK contests, Samson Dauda’s performances were nothing short of spectacular, earning him second place against formidable opponents like Hadi Choopan.
These achievements have only fueled the anticipation for his appearance at the Mr. Olympia stage.
This year, Samson Dauda made a significant change by parting ways with his long-time coach Milos Sarcev to train at the renowned Oxygen Gym in Kuwait.
This gym has been the breeding ground for many bodybuilding legends, including Brandon Curry and Mamdouh ‘Big Ramy’ Elssbiay.
With this new environment, Samson Dauda is more determined than ever to bring his best physique to the Mr. Olympia stage.
Related: Samson Dauda is Ready to Win Mr. Olympia 2024
Samson Dauda’s Arm Workout Philosophy
Twelve weeks out from the 2024 Mr. Olympia, Samson Dauda shared his intense arm workout in a YouTube video, demonstrating his commitment to achieving peak conditioning.
Dauda’s training philosophy revolves around the concept of supersets, where he alternates between bicep and tricep exercises to maximize muscle engagement and efficiency.
According to Dauda, this method not only saves time but also ensures balanced arm development.
“Our first workout here is a superset between preacher curls and standing cable pushdowns. Nice and simple man. I always start my workouts, especially when it comes to arms, I always superset biceps and triceps at the same time with each workout that I do,” Dauda explained.
Superset 1: Machine Preacher Curl & Cable Triceps Push-Down
Dauda begins his arm workout with a combination of machine preacher curls and cable triceps pushdowns. He emphasizes the importance of starting light to warm up the muscles and joints, gradually increasing the weight as the workout progresses.
“I start off nice and light, especially when starting off the first workout, the first two or three sets I just warm up. Get my elbows literally warmed up and getting blood into the muscle before I come for my working sets. More fluid into the muscle and get that joint not feeling so stiff. After that, I start counting my sets from there,” Dauda shared.
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This superset targets both the biceps and triceps simultaneously, ensuring a comprehensive arm workout.
The preacher curls isolate the biceps, while the cable pushdowns focus on the triceps, providing a balanced approach to arm development.
Superset 2: Seated Dip Machine & Single-Arm Dumbbell Hammer Preacher Curl
The second superset in Dauda’s routine includes seated dips and single-arm dumbbell hammer preacher curls. Dauda considers the dip machine one of his favorites for building tricep mass and definition.
“Our second workout today, we have the dips, one of my favorite machines. I love it for triceps. Mainly starting nice and light but with each set, it gets heavier and heavier. With the dips, you make sure you lock down the bottom of the movement and you squeeze as hard as you can,” Dauda explained.
For the preacher curls, Dauda uses his body weight to counterbalance the movement, targeting the smaller muscles between the biceps and triceps for comprehensive development.
“I use my weight as a counterbalance for the swing of the movement [dumbbell hammer strength curls]. With hammer strength ones, what I try to target mainly is the little head of the bicep, the muscle in between the tricep and bicep. That middle,” he added.
Superset 3: Nautilus One-Arm Bicep Curl Machine & Seated Overhead Cable Triceps Extensions
The third superset features the Nautilus one-arm bicep curl machine and seated overhead cable triceps extensions.
Despite the discomfort of fitting his large frame into the Nautilus machine, Dauda appreciates the contraction it provides for his biceps.
“This machine, even though I barely fit in it and it’s uncomfortable as hell but the way it makes you contract the biceps in a more tightened position so with a normal machine you have the contraction over here but with this machine, you’re able to contract here and get more of a thicker bicep peak,” Dauda explained.
For the triceps, Dauda favors the seated overhead cable extensions, considering it an effective finisher that ensures every muscle fiber is engaged.
“The movement is so spot-on that I got to take that compromise. I just make sure that I make it count. Then, we are supersetting that with our last tricep exercise which is the tricep behind-the-head extensions that’s sitting down. I do love that machine. I love that for a finisher,” Dauda noted.
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Related: Samson Dauda Shares Full Day of Eating for 2024 Mr. Olympia
The Road to Mr. Olympia 2024
As Samson Dauda prepares for the 2024 Mr. Olympia, his intense and methodical training regimen reflects his unwavering dedication to the sport.
Competing against top-tier bodybuilders like Derek Lunsford, Hadi Choopan, and Nick Walker, Dauda knows that every workout counts.
His decision to change coaches and training environments highlights his commitment to bringing a refined and improved physique to the stage.
The upcoming Mr. Olympia, set to take place from October 10-13 in Las Vegas, Nevada, marks the 60th anniversary of the prestigious competition.
Fans and competitors alike eagerly anticipate the event, where Dauda hopes to showcase the fruits of his labor and contend for the coveted Sandow trophy.
Related: Samson Dauda Diet Plan and Workout Routine
Conclusion
Samson Dauda’s superset arm workout is a testament to his dedication and strategic approach to bodybuilding.
By sharing his routine, Dauda provides valuable insights for aspiring bodybuilders and sets the stage for what promises to be a thrilling competition at the 2024 Mr. Olympia.
As Dauda continues to push the boundaries of his physique, fans worldwide will be watching closely to see if ‘The Nigerian Lion’ can roar his way to victory in Las Vegas.
Source:
YouTube: Olympia TV