Samson Dauda’s dedication to packing on substantial muscle mass as he gears up to reclaim his spot at the top of the Mr. Olympia competition was vividly demonstrated in a recent training session. The renowned “Nigerian Lion” unveiled an intense push-pull arm workout perfectly suited for dominating the bodybuilding world anew. This routine offers a blueprint for enthusiasts looking to elevate their own arm development.
Samson Dauda’s Comprehensive Push-Pull Arm Training Routine
Dauda appeared exceptionally pumped and vascular during this workout, which he shared with his impressive 1.6 million followers on Instagram. His caption was straightforward and powerful: “Arm Day.” It was evident that the 2024 Mr. Olympia titleholder was fully committed, integrating a balanced mix of pushing and pulling exercises to demolish both his biceps and triceps. Remarkably, he achieved this exhaustive pump entirely through cable machine work, emphasizing superior muscle isolation over free weights for pinpoint targeting and control.
- 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
Push Phase: Although triceps cable pushdowns are sometimes mistakenly called pulldowns, it’s essential to recognize that push-based movements primarily engage the triceps, while pulls focus on the biceps. Dauda began his session with cable pushdowns, positioning his body optimally by keeping his elbows tucked close to his sides and his feet positioned shoulder-width apart for stability. This foundational exercise effectively stimulates all three heads of the triceps—the long, lateral, and medial—ensuring comprehensive development across the muscle group.
Pull Phase: Single-arm preacher curls stand out as one of the most demanding tests for arm strength and endurance. By adopting a unilateral technique, Dauda ensures balanced development, promoting symmetry in both strength and muscle size. This variation allows him to intensely target the long and short heads of the biceps, while simultaneously challenging the forearms for added grip and overall arm thickness.
Push Phase: Seamlessly alternating between triceps and biceps work, Dauda next settled into the triceps pushdown machine. This isolation movement further assaults all three triceps heads, building on the fatigue from the initial pushdowns. Unlike a traditional triceps dip, which demands significant core and stabilizer engagement, the machine setup minimizes balance requirements, letting him pour all his energy into pure triceps contraction and growth.
Pull Phase: Committed to delivering peak performance in every set, Dauda progressed to incline bench assisted single-arm hammer curls after his preacher work. This shift in grip and angle provides a fresh stimulus. Hammer curls, with the weight held in a neutral vertical position, excel at building overall arm girth, with heightened emphasis on the brachialis and forearms, compared to standard supinated bicep curls that prioritize peak bicep shaping. Incorporating both curl variations maximizes hypertrophy across multiple arm muscle layers for superior results.
Push Phase: Maintaining his unilateral strategy for the triceps, Dauda powered through single-arm cable triceps pushdowns, ensuring every fiber was thoroughly challenged. The massive athlete emphasized control, executing deliberate, slow contractions paired with full stretches to optimize muscle activation and time under tension.
Pull Phase: Capping off the session with a brutal finisher, the Nigerian Lion zeroed in on his biceps once more. He gripped the bar underhand, squeezing intensely at the peak of each curl to amplify time under tension. Observably, the champion pinned his elbows firmly in place throughout, masterfully isolating the biceps and preventing any momentum from diluting the effort.
It’s clear that Dauda is laser-focused on reclaiming his throne in the bodybuilding arena. Although he will skip the 2026 Arnold Classic, the ex-Olympia king is channeling this off-season into unprecedented gains, priming for a potentially legendary return to the Las Vegas stage later in the year.
