Shaun Clarida made certain that no stone, or muscle, was left unturned as he shared his final heavy again day exercise with greater than 650,000 of his Instagram followers—simply days out from Olympia 2024. For “The Big Killer,” the time for speaking is over as he let his epic session to do the speaking.
Shaun Clarida’s Olympia 2024 Again Exercise
Goal for a minimum of three working units to failure within the 8-12 rep vary to maximise hypotrophy:
Seated Cable Rows
An absolute staple train right here, Clarida begins out with cable rows to strengthen and construct these traps, rhomboids, lats, and decrease again from his seated place. Discover how he let’s his arm makes a gradual and managed stretch on the high of the row.
T-Bar Rows
T-Bar Rows are a compound train they usually work the entire construction of the again, however primarily goal the lats and traps, serving to to create that fuller look. Discover how Clarida tries to work past failure by making half reps when he can now not execute the complete vary of movement, ensuring that he’s taxing his muscle mass to the max. T-Bar rows are additionally a wise various for these which are involved about lifting too heavy with a standard bent over row.
Seated Chest Supported Cable Rows
The seated, chest supported place permits The Big Killer to go heavy right here, with out placing an excessive amount of stress on his decrease again. The result’s an remoted place that locations deal with the higher again and rear delts. This transfer will actually construct muscle, particularly these lats. Discover how Clarida retains his legs nonetheless and focusses on squeezing his again for optimum impact.
Seated Cable Pulldowns
Going heavy doesn’t need to end in damage, and particularly as bodybuilding’s largest present attracts close to, so seated and supported variations make complete sense. The seated cable pulldown will assist to construct your again (and sure, these all-important lats once more) in addition to your core and arms.
ISO Linear Row
Clarida is lucky to have an ISO Linear Row machine in his gymnasium. It really works in an identical option to a barbell row, however very like a smith machine will assist to stabilize the physique. Discover how The Big Killer brings his elbows proper up excessive on the high of the carry.
Seated Machine Rear Delt Fly
The IFBB Professional goes all out on the rear delts of his shoulders subsequent with this seated fly variation. It’s an isolation train however it can tax his traps secondary. Clarida powers by way of together with his higher arms to make it possible for the load is centered on his again. His shoulder blades stay as fastened as doable to take care of the proper vary of movement.
Machine Assisted Pullups
Machine assisted pullups (or chin ups) construct mass within the again (together with the trapezius, latissimus dorsi and posteriod deltoid) along with the biceps, and make for an awesome finisher for these seeking to stare failure within the eye. After a stable session, The Big Killer takes himself to the restrict and may be assured that he’s put blood sweat and tears into his Olympia 2024 preparation. Why not do that heavy leg day exercise for your self?
