Two-time 212 Olympia champion Shaun Clarida is working to regain his Olympia success in 2025 by bringing the most effective model of himself but. And, whereas the “Large Killer” has grown his large arms via all kinds of exercises, the New Jersey native not too long ago 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 bear in mind the final time I had a full direct arm day,” wrote Clarida in a message for his almost 700,000 Instagram followers.
The Large Killer, like many bodybuilders, augments his arm dimension by working exhausting on different workouts corresponding to deadlifts, or chest workouts just like the bench press that recruit the biceps as properly. Different instances he might execute considered one of two arm workouts as a part of a wider session. Nonetheless, with the chance to boost a 3rd trophy on the 2025 Olympia event 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 achievement 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 an effective way to realize this, and his heavy reps will carry dimension and stability too. The bodybuilder will also work the lateral head to outline that ‘horseshoe’ line, and the medial head for extra mass.
Clarida is a particulars man, and his grip is always of the utmost importance, so in transferring on to hammer curls the place the palms are dealing with his facet, the Large Killer is ready to raise a heavier weigh. This strategy focuses the load on the quick head of his biceps that travels up his internal 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 move is a great overall 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 various 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 mass with out replying on supporting muscle teams to make every raise. 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 dimension 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 entails putting each palms on the internal handles and making an attempt to squeeze them collectively. Not all gyms have this gadget, however you would use a spring-loaded gripper to complete your individual forearm exercise.
“Greatest mode,” wrote one impressed IG follower. “Shaun, your exercises look unimaginable,” enthused one other. To attempt Shaun Clarida’s “Direct” arm day for your self, follow every transfer in direction of failure, repeating 3 units of 10-12 reps per train.
To comply with Shaun Clarida on Instagram, click here.
