‘The Giant Killer’ Shaun Clarida intends to win back his 212 Olympia title in just under three months. Taking to YouTube, he shared a brutal shoulder workout 14 weeks before the 2024 Mr. Olympia, set to take place October 10-13 in Las Vegas, Nevada.
Shaun Clarida is a two-time 212 Olympia champion, having defeated mainstays of the sport like Derek Lunsford, Kamal Elgargni, and the late George Peterson. Although he lacks stature, he makes up for it with rugged muscle density and bursting fullness.
He entered the 2023 Olympia as a commanding favorite but was unable to stop the shape and aesthetics of Keone Pearson last year. With redemption fueling his every set, rep, and meal, Clarida intends to leave Sin City as the new three-time 212 Olympia in October.
“We are about to train a little bit of delts for you guys. Wanted to give you guys a quick update on where we’re at, how things are looking, how things are feeling, we are officially as of today, just about 14 weeks out from the 2024 Mr. Olympia 212 showdown.”
Shaun Clarida Shows Off Training Supplements, Smashes Intense Shoulder Workout 14 Weeks Before 2024 Mr. Olympia
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Supplement Stack for Training
- Mutant Madness Pre-Workout
- Crea Kong Creatine (5 grams)
- BCAAs (Pre and Intra Training)
- Pump Formulation
- Uprising Ascend (Pre-Training)
Below, you can find a list of exercises performed by Shaun Clarida:
- Machine Reverse Flye
- Dumbbell Lateral Raise
- Smith Machine Shoulder Press
- Machine Bent-Over Reverse Flye
- EZ Bar Upright Row
- Alternating Dumbbell Front Raise
- Machine Shrug
Machine Reverse Flye
Clarida believes it’s best to start a shoulder workout with rear delts even though many Pros often save them for last.
“First things first, starting the shoulders off with rear delts. This is something I learned way way back from John Meadows. Rest in peace, I miss you, bro. I always start with rear delts.
I feel like everyone is so focused on side laterals and front delt pressing and things like that, that their rear delts are lagging and they save them for the end when they’re most tired. John taught me to always start with your weak areas first.”
Dumbbell Lateral Raise
It wouldn’t be a shoulder training session without sets of dumbbell lateral raises.
“Alright, rear delts done. Now I’m going to side delts. How I do it, I work from the back to the front. So, rear delts are done, we’re going to side laterals with the dumbbells. After that, we’ll keep rolling and do a front pressing movement and circle back.”
Smith Machine Shoulder Press
While some athletes prefer just a few movements for shoulders, Clarida likes to hit the muscle from many angles with various exercises.
“I like to do various movements. So today, we’ll probably do six movements for shoulders where some people think that’s overtraining. Some people do three or four that’s it. But I say volume in the sense that I love doing more exercises but low volume in a sense that one at max, two all-out sets, and sometimes a back-down.”
Machine Bent-Over Reverse Flye
Clarida implemented a machine bent-over reverse flye variation which he equates to a standing rear delt flye.
“I tried something a few weeks ago for rear delts and I absolutely love it. This is pretty much a rear delt flye standing, typically done with dumbbells but because of these awesome handles, I can do the same thing, put a couple of plates on and it hits perfect.”
EZ Bar Upright Row
If he wants to hit the traps more effectively with EZ bar upright rows, he utilizes a wider grip. He says a closer grip works the side delts in addition to the traps.
“Pulling up, I want to take my elbows from wall to wall, kind of push out. Again, focus here and I did mention traps so as you can see when I did this, I took more of a wider grip stance.
Again, that’s shoulders for me, if I wanted to go traps, all I’ll do is simply — I’ll even show you really quickly, go closer grip here and then see that, a little bit of side delt but also very much traps,” shares Shaun Clarida.
Alternating Dumbbell Front Raise
Clarida acknowledged that his weakest body part was chest due to his overpowering delts.
“Chest was the weakest area for me. And we figured out that might delts were so round and so full and so big that they were overpowering my chest. So what John did for me was scale back on the delt training and focus more on the chest training.”
Machine Shrug
‘The Giant Killer’ wrapped up the workout with machine shrugs, teasing what’s to come at the Mr. Olympia in under three months.
“Ladies and gentlemen, boys and girls, that is all she wrote for the day. Not much more to say. I’m loving every minute of this process and this is a big year. I don’t think people realize, this is my 10th consecutive Olympia I’m competing in. I’ve already won two titles and god willing fingers crossed, we’ll do everything we got to do right now to make sure the day we step on the stage in October, will be my absolute best.”
After battling on stage together, Keone Pearson likened his rivalry with Shaun Clarida to Phil Heath’s and Kai Greene’s. With Clarida carefully crafting his workouts and diet, fans are curious to see if he can win back his title in October.
Clarida’s 10th Mr. Olympia competition is approaching, and he ensures fans he’ll be at his absolute best when the curtains rise. Don’t miss the 212 showdown between Clarida and Pearson later this year!
RELATED: Shaun Clarida Hits A Quad-Popping Leg Workout
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