Ahmad Ahmad’s Shoulder Routine

With his second at this year’s Phoenix Pro 202, Swedish resident Ahmad Ahmad established himself as one of the world’s premiere 202 competitors. Ahmad’s shoulders are a strong point, so we got him to tell us the key to his delt work and delineate a typical shoulder routine. Ahmad hits shoulders before triceps once every six days.

Ahmad’s Compounding Interest

“Make compound exercises, like Smith machine presses and dumbbell presses, the cornerstones of your shoulder routines. These are key to building mass. I like to pyramid the weight up to a maximum set of six reps on the basic presses. Don’t mess around too much trying to find weird shoulder exercises to target a specific area. Make your priority engaging the entire shoulder region and focus on building mass. Details will follow.”

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Essa Hassan Obaid’s Shoulder Routine

Rookie sensation Essa Obaid talks shoulders

He seemingly came out of nowhere. First, he won the super-heavyweight class and overall at this year’s Arnold Amateur, defeating more heavily touted bodybuilders from around the globe. Then, five months later, Essa Hassan Obaid of the United Arab Emirates, made his pro debut at the Europa Super Show. American rookies Cedric McMillan and Mark Alvisi had sat out since last year, planning to take top honors in Texas, but it was another debuting pro, Obaid, who shocked the bodybuilding world again, taking top prize and securing a place on the Mr. Olympia stage on September 24-25 with fellow rookie pro winner and last year’s Arnold Amateur champ, Roelly Winklaar. Which international rookie sensation will finish closest to the top? Find out at the 45th Mr. O.

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