SAMSON DAUDA'S BICEPS & TRICEPS WORKOUT

It’s time to build huge arms with Arnold Classic Champion and HOSSTILE athlete IFBB Pro Samson Dauda. The workout features a lot of supersets to keep the intensity high – the typical Samson approach.

Cable Triceps Pressdowns Superset Biceps Preacher Curls

Samson starts the workout with a few lighter weight supersets to get his arms warmed up, increasing weight until he hits his maximum for 2 working sets. For the cable press-downs he uses a long separation rope to allow a greater range of movement for more time under tension. The preacher curls are done on a plate-loaded machine. Throughout the warm-up sets, he aims for 10 – 12 reps, and then does 15 reps for his 2 heavy working sets.

On the last working set, Samson does a triple drop set on both exercises, hitting 10 reps at each of the weights.

Triceps Pressdown Machine Superset Biceps Hammer Curls

After catching his breath from the last set, Samson moves onto his next superset. He starts the superset with triceps press-downs on a plate-loaded machine followed immediately by dumbbell hammer curls. On the press-downs, he leans forward and focuses on keeping the work in the triceps by keeping the movement in the elbows. He does 3 sets of 15 reps of the press-downs and 10 – 12 reps of curls, adding weight each set as he can. Samson does all 10 hammer curl reps with one arm before switching to the other arm – as opposed to alternating arms.

He opts to do all sets as straight sets and keeps the weight heavy.

Cable Triceps Extensions Superset EZ-bar Biceps Curls

For his final arms superset, Samson moves back to the cables for overhead triceps extensions with a rope. He sets the rope at a low position on the pulley and places a bench on a slight incline in front of the stack. This allows him to lay on the bench to execute the extensions, taking out all momentum and keeping the work in the triceps. Using an EZ-bar allows him to keep his wrists in a neutral position throughout the curls. For 3 working sets, Samson does 12 reps of the extensions and curls.

Cable Shrugs

To finish the workout, Samson does 3 sets of 15 reps of cable shrugs to hit his traps. He sets the cable low, and uses a rope attachment, getting a full extension at the bottom and using the traps to pull the weight up and back.

Throughout the workout, Samson drinks a mixture of HOSSTILE’s Intra[R3] intra-workout and CDX Cluster Dextrin performance carbohydrates. These two products ensure he stays hydrated, energized, and support recovery. His flavor of choice in Intra[R3] is Orange, and he uses unflavored CDX during his workouts.