Try This Four-Move Combo for a Massive Arm Pump

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Here’s what we have for you: 

• Seven-time Mr. Olympia Phil Heath’s four-move combo to develop massive arms

• 2024 New York Pro champ Nick Walker’s go-to exercises for shoulder development

• Two-time 212 Olympia champ Shaun Clarida showcases his new personal gym 

WORKOUT

Pump It Up

Focusing on “show muscles,” particularly the arms, is essential to achieve an impressive physique. And it doesn’t get much more impressive than seven-time Mr. Olympia Phil Heath, who built a world-class reputation based on having the best arms in the biz. Below, we explore the four-exercise combo he still uses for an incredible pump.

During this workout, “The Gift” performed four sets of eight to 12 reps of each movement, utilizing both the cable machine and free weights in a blend of bilateral and unilateral exercises. He also shared valuable tips for arm training, such as avoiding phone distractions between sets and keeping yourself hydrated. Incorporate this routine into your training to achieve the arm gains you’ve been seeking.

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TRAINING

Delt Activators

While Nick Walker recently won his second New York Pro title, he remains an underdog in the upcoming 2024 Olympia. To defy expectations, he’s focusing on shoulder development, a crucial aspect of creating the coveted X-frame so many Olympia winners have perfected. Walker has shared two specific shoulder exercises he considers his favorite for building delts. 

Surprisingly, these movements are performed only on machines. One of these is the Smith machine shoulder press, a compound movement that, while removing the core and stabilizers from the equation, allows for better isolation of the anterior deltoids. Discover the other machine — crafted by the Korean equipment manufacturer Newtech — that is a cornerstone for this Mr. Olympia hopeful. 

BODYBUILDING 

The Giant Killer’s Home

Two-time 212 Olympia champion Shaun Clarida has constructed his own personal gym, which he coins the "GK Jungle Gym," to prepare for his quest to reclaim his 212 title at the 2024 Olympia. This expansive 5,000-square-foot facility in Texas is a nostalgic haven, featuring over 90 machines and free weights tailored exclusively for Clarida's goals.

At the heart of the gym is a full-sized Gymleco cable machine equipped with multiple custom weight stacks, each weighing 350 pounds. Clarida utilizes this sophisticated equipment for upper-body isolation exercises, using its adjustable angles to enhance his workouts.

Additionally, the gym boasts an ergonomically curved bench, iron dumbbells up to 150 pounds, and various squat machines to accommodate different variations. In short, it’s a little piece of heaven in the heart of Texas.

THE DROP SET 

Cast a Spell on You

• Samson Dauda recently revealed his secret weapon for building bigger arms in preparation for the 2024 Olympia — antagonistic supersets. Find out how to incorporate them into your own routine.

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