Shaun Clarida Hits Offseason Arm Workout That Will Split Your Sleeves


Shaun Clarida continues to build incredible size during his offseason training.

Shaun Clarida is a former Olympia champion in the 212 division. He won this honor in 2020 before being upset by Derek Lunsford in 2021. Clarida might be looking to step it up in divisions and an arm workout like this can help build necessary size.

Clarida made his Men’s Open debut during the 2021 Legion Sports Fest. He won the competition and earned qualification to the Olympia in the Men’s Open division. To this point, it is unknown if he will compete and if he does, which division it will be. Clarida has expressed interest in competing in both 212 and Men’s Open.

If he is to make his Olympia debut in Men’s Open, Shaun Clarida will certainly have some competition. The caliber of talent is high and this is why Clarida will have to continue to build size. This arm workout is one that can help accomplish this goal if Clarida has his eye on Las Vegas in December.

Shaun Clarida Full Arm Workout

Tricep Rope Pushdown

The tricep rope pushdown began the arm workout for Clarida. He explained that he likes to begin his workouts with isolation arm workouts to warm up the biceps and triceps. This allows Clarida to get comfortable before performing more complex movements. He began with two warmups before two to three working sets.

Cable Curl

After warming up the triceps, Clarida begins to work the biceps a bit. He uses a D-Handle during this workout because of the benefits of the grip. Clarida performed two warmup sets before two to three working sets. The final set was a unilateral variation where he performed a umber of sets with one arm before moving to the other.

Single-Arm Overhead Tricep Extension

This is another isolated motion from Shaun Clarida during this workout. He explains that this is one of his favorite movements in the gym because of the pump that it gives his triceps. This is the first exercise that begins a normalized three set, 10-rep plan.

EZ Bar Curl x Underhand D-Handle Tricep Pressdown

Clarida performs this exercise with an EZ Bar because it removes wrist mobility during the lift. This barbell also helps build muscle-fiber recruitment. Clarida takes on this workout with a 30-pound barbell before working it up to 100 pounds. Following the EZ Bar curls, Clarida supersets them with an underhand D-Handle pressdown. This is a movement that isolates the long head of the triceps.

Cross-Body Dumbbell Hammer Curl

One of the final exercises of the day are cross-body dumbbell hammer curls. This is a neutral-grip curl that works the brachialis in the bicep. Clarida has been a mass monster on stage and this is necessary as he begins to transition to Men’s Open. This is a workout to build that size and thickness for the stage.

Overhead Cable Extension

The final workout of the day came while seated on a military bench. Clarida set the machine at shoulder height to perform the overhead cable extension. This is a variation of a skull crusher, which is another big-time workout to build size in the triceps.

Shaun Clarida Arm Workout Breakdown

  • Tricep Rope Pushdown: 6-7 sets of 10, double drop set on the final set
  • Cable Curl: 6-7 sets of 10
  • Single-Arm Overhead Tricep Extension: 3 sets of 10
  • EZ-Bar Curl: 3 sets of 10
  • Underhand D-handle Tricep Pressdown: 3 sets of 10
  • Cross-Body Dumbbell Hammer Curl: 3 sets of 10
  • Overhead Cable Extension: 3 sets of 10
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