Samson Dauda’s arm workout, shared as part of his preparation for a second Mr. Olympia title, details a high‑intensity routine aimed at exhausting both biceps and triceps.
The routine targets both arms equally.
Workout composition and sequence
The session begins with cable triceps pushdowns, targeting the lateral head of the triceps. Dauda then moves to cable bicep curls before returning to the triceps with a seated pushdown machine, a piece of equipment that adds stability while maintaining tension.
Next come dumbbell hammer curls, a variation that also engages the forearms. Afterward, incline triceps extensions are performed at a modest angle, providing a deeper stretch than standard extensions. The routine concludes with single‑arm cable concentration curls, executed with slow, controlled reps to isolate the biceps peak.
Sets, reps and training philosophy
He recommends 2 to 3 sets of 8 to 12 repetitions for each exercise, emphasizing heavy weights and training to failure. The alternating pattern between biceps and triceps is designed to keep the muscles under constant load, a strategy believed to maximize hypertrophy.
The final concentration curls are described as “more difficult than regular curls,” noting that a weight reduction may be necessary to preserve proper form. Emphasis on “slow and controlled” movements reflects a broader approach to muscle development, where time‑under‑tension is a key factor.
The workout is posted on Dauda’s Instagram account, where he accompanies the video with an audio track expressing excitement about the upcoming Olympia competition. He mentions sharing the stage with current champion Derek Lunsford, Hadi Coopan and Andrew Jacked in roughly eight weeks.
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From a practical standpoint, the mix of machines and free‑weight exercises offers a balanced stimulus that can be adapted to most gym environments. The inclusion of hammer curls adds forearm engagement without requiring additional equipment, while the incline extensions provide a modest angle change that can be replicated with an adjustable bench.
Looking ahead, Dauda’s focus on exhaustive arm work suggests a continued priority on volume and intensity as the Olympia showdown approaches. Whether this specific protocol will translate into improved competition results remains to be seen, but the consistency of his training regimen aligns with the standards set by previous titleholders.
Beyond the arm circuit, Dauda has publicly stated his goal of bringing “the biggest and best conditioned physique ever” to Las Vegas, showing the ambition that drives his current training cadence. The British bodybuilder’s confidence is evident in the audio clip where he declares, “I couldn’t be more happier, in my life, than I am at this moment,” a sentiment that frames the workout as more than a routine—it is a statement of intent.
Each movement in the sequence is deliberately placed to alternate stress between the triceps and biceps, a method that minimizes rest intervals while sustaining metabolic demand. By pairing the seated pushdown machine with free‑weight hammer curls, Dauda blends the stability of fixed‑path equipment with the proprioceptive challenge of dumbbells, supporting both strength and coordination.
The final single‑arm cable concentration curls are performed with a tempo that emphasizes the peak contraction of the biceps, a technique that isolates the muscle fiber recruitment pattern and enhances the visual definition sought after on stage. The requirement to reduce weight for proper form reinforces the principle that technique cannot be sacrificed for sheer load.
Dauda’s Instagram post also links directly to the full video, allowing followers to observe the precise cadence and grip used throughout the session. The platform connection invites aspiring competitors to replicate the protocol, while also providing a visual reference for the subtle adjustments he makes between sets.
With the 2026 Joe Weider’s Olympia Fitness & Performance Weekend on the horizon, Dauda’s arm‑focused regimen forms a cornerstone of his broader preparation plan, complementing the full‑body conditioning required for a successful title defense. For more information on the 2026 Joe Weider’s Olympia Fitness & Performance Weekend, click here.
