Get ready to witness Shaun Clarida’s intense arm training routine as he prepares for the 2023 Olympia Weekend in Orlando, FL. In a recent training video shared by Clarida himself, he takes us through a series of challenging exercises for both his triceps and biceps. With a focus on individual muscle groups and strategic sets, Clarida demonstrates his dedication and determination to defend his title as the 212 Olympia champion. Join him as he pushes his limits and strives for greatness in the world of bodybuilding.
Rope Triceps Pushdown
When it comes to building impressive arms, the triceps are just as important as the biceps. And one exercise that Shaun Clarida incorporates into his arm workout is the rope triceps pushdown. This exercise not only targets the triceps but also helps to warm up the elbows for the work to come.
To perform the rope triceps pushdown, you will need a cable machine with a rope attachment. Here’s how to do it:
- Stand facing the cable machine with your feet shoulder-width apart.
- Grab the rope attachment with an overhand grip, palms facing down.
- Keep your upper arms braced to your sides and maintain a slight forward lean.
- Initiate the movement by pushing the rope down towards your thighs, fully extending your arms.
- Squeeze your triceps at the bottom of the movement before slowly returning to the starting position.
- Perform 12 to 15 reps, focusing on slow eccentric movements (negatives) for each rep.
- For the final set, do a double drop set, reducing the weight to continue performing extra reps.
By incorporating the rope triceps pushdown into your arm workout, you can effectively target and develop your triceps for stronger, bigger arms.
Cable Biceps Curl
In addition to working the triceps, Shaun Clarida also dedicates time to training his biceps during his arm workout. One exercise he includes is the cable biceps curl using an EZ-curl attachment.
To perform the cable biceps curl:
- Stand facing the cable machine with your feet shoulder-width apart.
- Attach an EZ-curl bar to the cable machine.
- Grab the EZ-curl bar with an underhand grip, palms facing up, and your hands slightly wider than shoulder-width apart.
- Keep your upper arms braced to your sides and your elbows stationary throughout the movement.
- Initiate the movement by flexing your elbows, bringing the bar up towards your shoulders while keeping your upper arms stationary.
- Squeeze your biceps at the top of the movement before slowly returning to the starting position.
- Aim to perform three to four sets of 12 to 15 reps, gradually increasing the weight for each set.
By incorporating the cable biceps curl into your arm workout, you can effectively target and develop your biceps for more well-rounded arms.
Close-Grip Triceps Pushdown
The close-grip triceps pushdown is another exercise that Shaun Clarida includes in his arm workout. This variation of the triceps pushdown allows for a closer grip, targeting the triceps from a different angle.
To perform the close-grip triceps pushdown:
- Stand facing the cable machine with your feet shoulder-width apart.
- Attach an EZ-curl attachment or a straight bar to the cable machine.
- Grab the attachment with a shoulder-width or slightly narrower grip.
- Keep your upper arms braced to your sides and your elbows stationary throughout the movement.
- Initiate the movement by pushing the attachment down towards your thighs, fully extending your arms.
- Squeeze your triceps at the bottom of the movement before slowly returning to the starting position.
- Start with a feeder set, using a comfortable weight, and gradually increase the weight for each set.
- Aim to perform three sets of 8 to 10 reps, challenging yourself with heavier weights.
By incorporating the close-grip triceps pushdown into your arm workout, you can target the triceps from a different angle and further stimulate muscle growth.
Dumbbell Hammer Curl
To fully develop the biceps, Shaun Clarida includes the dumbbell hammer curl in his arm workout. This exercise targets the brachialis and brachioradialis muscles in addition to the biceps.
To perform the dumbbell hammer curl:
- Stand with a dumbbell in each hand, palms facing inwards (neutral grip), and your arms fully extended by your sides.
- Keep your elbows close to your torso and your upper arms stationary throughout the movement.
- Initiate the movement by flexing your elbows, bringing the dumbbells up towards your shoulders while keeping your palms facing inwards.
- Squeeze your biceps at the top of the movement before slowly lowering the dumbbells back to the starting position.
- Alternate the arm movement, curling one arm at a time, or curl both arms simultaneously.
- Aim to perform three sets of 8 to 10 reps per arm, gradually increasing the weight for each set.
By incorporating the dumbbell hammer curl into your arm workout, you can target the biceps, brachialis, and brachioradialis muscles for stronger and more defined arms.
Single-Arm Overhead Triceps Extension
For further triceps development, Shaun Clarida includes the single-arm overhead triceps extension in his arm workout. This exercise targets the long head of the triceps and helps to improve strength and size.
To perform the single-arm overhead triceps extension:
- Stand or sit on a bench with a dumbbell in one hand.
- Extend your arm overhead, keeping your elbow stationary and close to your head.
- Hold the dumbbell with a neutral grip, palm facing inwards.
- Lower the dumbbell behind your head by flexing your elbow, allowing your forearm to move towards your bicep.
- Keep your upper arm stationary throughout the movement and maintain control.
- Extend your elbow, raising the dumbbell back to the starting position.
- Aim to perform three sets of 10 reps per arm, gradually increasing the weight for each set.
By incorporating the single-arm overhead triceps extension into your arm workout, you can isolate and target the long head of the triceps for improved arm strength and size.
Single-Arm Machine Preacher Curl
To further target the biceps, Shaun Clarida includes the single-arm machine preacher curl in his arm workout. This exercise allows for a focused contraction and stretch of the biceps, resulting in greater muscle activation.
To perform the single-arm machine preacher curl:
- Sit on a preacher curl machine with your chest against the pad and your arm fully extended.
- Grab the machine’s handle or bar with an underhand grip, palm facing upwards.
- Flex your elbow, curling the handle or bar towards your shoulder while keeping your upper arm stationary.
- Squeeze your biceps at the top of the movement before slowly lowering the handle or bar back to the starting position.
- Aim to perform three sets of 10 to 12 reps per arm, focusing on the contraction and stretch of the biceps throughout the movement.
By incorporating the single-arm machine preacher curl into your arm workout, you can target the biceps and achieve a greater muscle activation for stronger and more defined arms.
Single-Arm Triceps Pushdown and Overhead Cable Curls
To further enhance his triceps and biceps training, Shaun Clarida includes a combination of single-arm triceps pushdowns and overhead cable curls in his arm workout. This combination allows for an effective superset to target both muscle groups.
To perform the single-arm triceps pushdown:
- Stand facing the cable machine with your feet shoulder-width apart.
- Attach a leg cuff attachment to your wrist and secure it tightly.
- Grab the attachment with an overhand grip, palms facing down.
- Keep your upper arm braced to your side and your elbow stationary throughout the movement.
- Initiate the movement by pushing the attachment down towards your thighs, fully extending your arm across your body.
- Squeeze your triceps at the bottom of the movement before slowly returning to the starting position.
- Perform 12 reps on one arm before switching to the other arm.
To perform the overhead cable curl:
- Stand facing the cable machine with your feet shoulder-width apart.
- Attach a single handle attachment to the cable machine.
- Grab the handle with an underhand grip, palms facing upwards.
- Keep your upper arms braced to your sides and your elbows stationary throughout the movement.
- Initiate the movement by flexing your elbows, bringing the handle down towards your forehead while keeping your upper arms stationary.
- Squeeze your biceps at the bottom of the movement before slowly returning to the starting position.
- Perform 12 to 15 reps, reaching total muscular failure on the last set.
By incorporating the single-arm triceps pushdown and overhead cable curls into your arm workout, you can effectively target both your triceps and biceps for complete arm development.
Triceps Machine Dips
To complete his intense arm workout, Shaun Clarida includes triceps machine dips. This exercise targets the triceps in a different manner, providing a challenging finish to his arm training.
To perform triceps machine dips:
- Sit on a triceps dip machine with your back resting against the pad and your arms fully extended.
- Place your palms on the handles with an overhand grip, shoulder-width apart.
- Keep your lower back firmly against the pad and maintain a slight forward lean.
- Flex your elbows, lowering your body in a controlled manner until your upper arms are parallel to the floor.
- Squeeze your triceps at the bottom of the movement before extending your elbows, raising your body back to the starting position.
- Aim to perform three sets of 12 to 15 reps, focusing on the stretch and contraction of the triceps throughout the movement.
By incorporating triceps machine dips into your arm workout, you can effectively target and strengthen your triceps, helping to create more impressive arms.
Giant Killer-Style Giant Arm Workout
If you want to try a challenging and comprehensive arm workout similar to Shaun Clarida’s routine, you can follow the sample workout below. This workout targets both the biceps and triceps for complete arm development.
- Rope Triceps Extension — 3 x 12-15
- Cable Biceps Curl — 3 x 12-15
- Cable Triceps Pushdown — 3 x 8-10
- Alternating Dumbbell Hammer Curl — 3 x 8-10 per arm
- Single-Arm Overhead Triceps Extension — 3 x 10 per arm
- Machine Single-Arm Preacher Curl — 3 x 10 per arm
- Cross-Body Triceps Extension — 3 x 12 per arm
- Overhead Cable Curl — 3 x 12-15 (reach total muscular failure on the last set)
- Triceps Machine Dip — 3 x 12-15
By following this workout, you can target your biceps and triceps effectively, working towards stronger, more defined arms.
About Shaun Clarida
Shaun Clarida, a native of New Jersey, is a renowned bodybuilder who has had a successful career in the 212 division of the Olympia competition. He has won two consecutive and three overall 212 Olympia titles, placing him among the elite few who have achieved this feat. Despite his busy schedule, including becoming a father and relocating to Texas, Clarida has remained dedicated to his training and is now preparing to defend his title at the 2023 Olympia Weekend in Orlando, FL.
Clarida’s dedication to his craft is evident in his arm workout, where he incorporates a variety of exercises to target both the triceps and biceps. By following his example and incorporating these exercises into your own routine, you can work towards developing impressive arms of your own.
In conclusion, Shaun Clarida’s arm workout offers valuable insights into the training techniques used by a successful bodybuilder. By incorporating exercises like rope triceps pushdowns, cable biceps curls, close-grip triceps pushdowns, dumbbell hammer curls, single-arm overhead triceps extensions, single-arm machine preacher curls, single-arm triceps pushdowns, overhead cable curls, and triceps machine dips, you can target and develop your triceps and biceps effectively. Remember to focus on proper form, gradually increase weights, and challenge yourself in each set to achieve optimal results. With dedication and consistency, you can work towards achieving stronger and more defined arms.