American bodybuilder Shaun Clarida is working hard to extend his lead at the top of the 212 class. In a recent video uploaded on YouTube, Clarida crushed an intense arm workout in prep for his upcoming title defense at the 2023 Mr. Olympia.
Having started his pro career in 2014, Shaun Clarida has been a mainstay of the Men’s 212 division for nearly a decade. He rose to prominence for his impressive muscle mass, size, and conditioning after breaking into the 212 Mr. Olympia top ten in 2017. He dethroned former champion Kamal Elgargni to win his maiden Olympia title in 2020. After getting knocked off by Derek Lunsford the year after, he reclaimed the title at the 2022 Mr. Olympia.
Clarida was last seen in action at the 2023 Arnold Classic where he made a splash in the Men’s Open division. He received major backing from Lee Labrada as a potential title contender going into the show. Despite the considerable height difference, he held his own next to some of the freakiest mass monsters like former two-time Mr. Olympia Mamdouh ‘Big Ramy’ Elssbiay and finished fifth.
Following the show, Clarida argued he could’ve taken out Big Ramy even on the Olympia stage. However, he made it clear he would continue to compete in 212 and aimed to break the record of legendary bodybuilder Flex Lewis, who leads the list for the most 212 Olympia titles at seven.
Clarida detailed the FST-7 (fascia strength training) training routine he used to build a massive chest under the mentorship of renowned bodybuilding coach Hany Rambod. Then, he left the fans stunned with a massive physique update where he weighed 206 pounds about 20 weeks out from the 2023 Mr. Olympia.
‘The Giant Killer’ revealed he’s focused on bringing a bigger physique to the next edition of the Olympia contest. He started his prep early as he wants to add mass in the hamstring and chest area.
Shaun Clarida Crushes Arm Workout to Defend Title 13 Weeks Out from 2023 Mr. Olympia
In a recent YouTube video, Shaun Clarida smashed an intense arm workout to get ready for his title defense at the 2023 Mr. Olympia in 13 weeks.
He revealed he doesn’t perform arm days every week and listed hammer curls and single-hand overhand dumbbell extensions as his favorite biceps and triceps movements.
“Generally speaking I don’t have arm days throughout the year,” said Clarida. “I always do a push pull leg split and those will actually do that as well and then you add in bicep and the back and add a little triceps on at the end of your shoulder and chest day. Once I hit a certain amount, a certain time in prep, I do like to incorporate an arm day. I still like to keep my second chest day so what I’m doing right now is alternating. Last week, I hit two chest days and took arm day completely out. Today I’m letting my chest rest a little bit and doing arm day today. I’ll rotate that up to a certain point and once I hit maybe eight weeks out, it’ll just be arm days all the way throughout rest of the prep.”
“I always got that one particular exercise that works best for me, my go-to, for biceps it’s hammer curls and for triceps, it’s single-arm overhead dumbbell extensions. It just puts so much tension, resistance, and stretch. It’s just phenomenal and what I contribute my triceps growth to.”
“I always like to warm things up warm the biceps and elbows up, get some blood in the area, make sure things feeling good before going to any hot heavy compound movements.”
“Warm-ups are usually anywhere from 20 to 25 reps. Actual work set, my range would be anywhere from 10 to 12.”
“For arms, I’m a big believer in keeping that rep range 8 to 12 depending on if it’s a compound movement. When it comes to cable movement, I like that 12 to 15 rep range.”
Shaun Clarida arm workout:
- Rope Triceps Extension
- Cable Biceps Curl
- Cable Triceps Pushdown
- Dumbbell Hammer Curl
- Single-Arm Overhead Triceps Extension
- Single-Arm Biceps Preacher Curl
- Cross-Body Triceps Extension
- Overhead Cable Curls
- Triceps Dips Machine
Shaun Clarida laid out a brutal back and biceps workout he performed while in prep for the 2023 Olympia. He followed that up with another grueling lower body workout where he showed off his impressive quad development.
Based on the latest update, Clarida is leaving no stone unturned in his prep to claim a third 212 Olympia title when he steps on stage later this year.
RELATED: Bodybuilder Shaun Clarida Crushes A Demanding Chest And Delts Workout
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