Two-time 212 Olympia champion Shaun Clarida is working to regain his Olympia success in 2025 by bringing the very best model of himself but. And, whereas the “Large Killer” has grown his large arms by all kinds of exercises, the New Jersey native lately shared that he’s returning to remoted arm exercises to get jacked for the jackpot in Las Vegas. Right here’s how he’s doing it.
“Can’t keep in mind the final time I had a full direct arm day,” wrote Clarida in a message for his virtually 700,000 Instagram followers.
The Large Killer, like many bodybuilders, augments his arm measurement by working arduous on different workouts reminiscent of deadlifts, or chest workouts just like the bench press that recruit the biceps as effectively. Different instances he might execute one in all two arm workouts as a part of a wider session. Nonetheless, with the chance to lift a 3rd trophy on the 2025 Olympia occasion in October firmly in his sights, Clarida shook up his regular routine. “So, right here it’s,” demonstrated the champ, going all out with this biceps, triceps, and forearm session for fulfillment in Sin Metropolis.
Shaun Clarida’s “Direct” Arm Exercise
Shaun Clarida’s ‘Direct’ Arm Exercise Breakdown
Clarida began out with machine overhead triceps extensions to hit the lengthy head of his triceps. The overhead motion is a good way to realize this, and his heavy reps will carry measurement and stability too. The bodybuilder may also work the lateral head to outline that ‘horseshoe’ line, and the medial head for added mass.
Clarida is a particulars man, and his grip is at all times of the utmost significance, so in shifting on to hammer curls the place the palms are dealing with his facet, the Large Killer is ready to carry a heavier weigh. This strategy focuses the load on the brief head of his biceps that travels up his inside arm and might scale back shoulder pressure.
Subsequent up, Clarida hacks his grip as soon as once more, this time executing reverse cable extensions along with his palms dealing with upwards. This transfer is a good total triceps taxer that shouldn’t overstress the elbows so long as you don’t lock them out.
To repair any imbalances, Clarida opts to carry out his preacher curls with different arms. Right here, he’ll construct each heads of biceps and the brachialis (hooked up to the elbow). Clarida’s technique throughout this exercise seems to make use of fewer free weights in favor of cables and machines so that he’s isolating the focused muscle groups with out replying on supporting muscle teams to make every carry. That is evident as soon as once more with machine triceps pushdowns, working the medial and lateral heads of the triceps so as to add additional measurement and definition to his arms.
For the finisher, Clarida makes use of a Gymleco 365 Forearm Machine, opting to obliterate his forearms with a wrist curl and a gripper train. The wrist curl required the Large Killer to rotate tubes in opposition to resistance, twisting forwards and backwards, whereas the gripper includes putting each fingers on the inside handles and making an attempt to squeeze them collectively. Not all gyms have this system, however you would use a spring-loaded gripper to complete your individual forearm exercise.
“Finest mode,” wrote one impressed IG follower. “Shaun, your exercises look unimaginable,” enthused one other. To strive Shaun Clarida’s “Direct” arm day for your self, observe every transfer in the direction of failure, repeating 3 units of 10-12 reps per train.
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