Shaun Clarida Shares His Olympia 2024 Back Workout

Shaun Clarida Shares His Olympia 2024 Back Workout

Heavy Back Day Workout Just Days Out from Olympia 2024

Shaun Clarida, a renowned bodybuilder, has shared his very last heavy back day workout with over 650,000 of his Instagram followers, just days out from the 2024 Olympia competition. In this intense session, Clarida lets his actions speak louder than words, showcasing his rigorous training routine.

- Advertisement -

Shaun Clarida’s Olympia 2024 Back Workout Routine

To maximize hypertrophy, aim for at least three working sets to failure in the 8-12 rep range. Here’s a breakdown of Clarida’s epic back day workout:

Seated Cable Rows

This exercise is a staple in Clarida’s routine, targeting his traps, rhomboids, lats, and lower back from a seated position. Notice how he extends his arm slowly and controls the stretch at the top of the row.

T-Bar Rows

T-Bar Rows are a compound exercise that primarily target the lats and traps, creating a fuller look. Clarida tries to work beyond failure by making half reps when he can no longer execute the full range of motion, ensuring he’s taxing his muscles to the maximum.

Seated Chest Supported Cable Rows

In this seated, chest-supported position, Clarida can lift heavy without putting excessive stress on his lower back. The result is an isolated position that focuses on the upper back and rear delts, building muscle, especially in the lats. He keeps his legs still and concentrates on squeezing his back for maximum effect.

Seated Cable Pulldowns

Clarida emphasizes the importance of heavy lifting without sacrificing safety. Seated and supported variations, such as seated cable pulldowns, help build back muscles, including the lats, while also engaging the core and arms.

ISO Linear Row

Clarida is fortunate to have access to an ISO Linear Row machine in his gym. This exercise works similarly to a barbell row but stabilizes the body, much like a smith machine. Notice how he brings his elbows high at the top of the lift.

Seated Machine Rear Delt Fly

Next, Clarida targets his rear delts with a seated fly variation. Although an isolation exercise, it will still tax his traps secondary. He powers through with his upper arms to ensure the load is centered on his back, maintaining the correct range of motion.

Machine Assisted Pullups

Machine-assisted pullups (or chin-ups) build mass in the back, including the trapezius, latissimus dorsi, and posteriod deltoid, making for a great finisher. After a grueling session, Clarida takes himself to the limit, confident that he’s put blood, sweat, and tears into his Olympia 2024 preparation.

Conclusion

Shaun Clarida’s Olympia 2024 back workout is an intense and well-rounded routine that showcases his dedication to bodybuilding. By following this workout and incorporating similar exercises into your own routine, you can expect to see significant gains in back development.

FAQs

Q: What is the rep range for this workout?
A: Aim for at least three working sets to failure in the 8-12 rep range.

Q: Why does Clarida use seated and supported variations?
A: Clarida emphasizes the importance of heavy lifting without sacrificing safety, and seated and supported variations help build back muscles while reducing the risk of injury.

Q: Can I do this workout at home?
A: Some exercises, like the ISO Linear Row and Machine Assisted Pullups, may require access to specific gym equipment. Consider substituting with alternative exercises or visiting a gym with the necessary equipment.

Q: How often should I do this workout?
A: Clarida’s Olympia 2024 back workout is an intense routine and should be performed no more than 2-3 times per week, with adequate rest and recovery time in between.