The Ultimate Sam Sulek Arm Workout

Sam Sulek’s Arm Training Tips for Bulking and Cutting

 Sam Sulek is a young bodybuilder and fitness influencer who has gained a lot of popularity on social media for his impressive physique and strength. He is known for his massive arms, which he trains with a variety of exercises and techniques. In this article, we will take a look at how Sam Sulek trains his arms and what tips he has to share with his fans.

Sam Sulek’s Arm Workout Routine

Sam Sulek follows a standard bodybuilding split, where he trains one or two muscle groups per session. He usually trains his arms once a week, on the fourth day of his workout routine. He performs six exercises for each arm muscle group, alternating between biceps and triceps. He does four sets of each exercise, with a rep range of 8 to 15 reps. He rests for about 90 seconds between sets.

Here is an example of Sam Sulek’s arm workout:

Biceps

1. Cable curl with rope attachment: This exercise targets the biceps brachii, especially the long head. Sam likes to use a rope attachment to get a better contraction and squeeze at the top of the movement. He does two warm-up sets and three working sets of 10 to 15 reps.
2. EZ bar preacher curl: This exercise isolates the biceps brachii, especially the short head. Sam uses an EZ bar to reduce the stress on his wrists and elbows. He does five sets of 12 to 15 reps, increasing the weight with each set.
3. Hammer curl: This exercise works the brachialis and the brachioradialis, which are important muscles for arm thickness and strength. Sam uses dumbbells and keeps his palms facing each other throughout the movement. He does five sets of 8 to 12 reps, alternating between arms.
4. Incline dumbbell curl: This exercise stretches the biceps brachii, especially the long head, and increases the range of motion. Sam lies on an incline bench and curls the dumbbells with a supinated grip. He does five sets of 8 to 10 reps, keeping his elbows close to his body.
5. Concentration curl: This exercise focuses on the peak contraction of the biceps brachii, especially the short head. Sam sits on a bench and curls a dumbbell with one arm, resting his elbow on his inner thigh. He does five sets of 8 to 12 reps, squeezing hard at the top.
6. Reverse curl: This exercise targets the brachioradialis and the extensor muscles of the forearm, which are often neglected in arm training. Sam uses an EZ bar with an overhand grip and curls it up to his chest. He does five sets of 12 to 15 reps, keeping his wrists straight.

Triceps

1. Triceps pushdown with rope attachment: This exercise works the triceps brachii, especially the lateral head. Sam uses a rope attachment to get a better range of motion and extension at the bottom of the movement. He does two warm-up sets and three working sets of 10 to 15 reps.
2. Bodyweight dip: This exercise engages all three heads of the triceps brachii, as well as the chest and shoulders. Sam dips between two parallel bars, leaning slightly forward to emphasize his triceps. He does four sets of 8 to 10 reps, adding weight if necessary.
3. Close grip bench press: This exercise targets the triceps brachii, especially the medial head. Sam uses a barbell and places his hands about shoulder-width apart on the bar. He lowers the bar to his chest and presses it up explosively. He does four sets of 10 to 12 reps, increasing the weight with each set.
4. EZ bar skull crusher: This exercise isolates the triceps brachii, especially the long head. Sam uses an EZ bar to reduce the stress on his wrists and elbows. He lies on a flat bench and extends the bar over his head with a narrow grip. He lowers the bar behind his head and raises it back up to full extension. He does four sets of 12 to 15 reps, keeping his elbows in place.
5. Bent over cable pushdown: This exercise stretches the triceps brachii, especially the long head, and increases the tension on the muscle fibers. Sam uses a straight bar attachment and bends over at a 45-degree angle from a high pulley cable machine. He pushes the bar down towards his thighs and returns it slowly to the starting position. He does four sets of 12 to 15 reps, keeping his back straight.
6. Overhead cable extension: This exercise works the triceps brachii, especially the long head, from a different angle than the skull crusher. Sam uses a rope attachment and stands facing away from a low pulley cable machine. He holds the rope behind his head with both hands and extends his arms over his head. He does four sets of 12 to 15 reps, keeping his elbows close to his ears.

Sam Sulek’s Arm Workout Tips

Sam Sulek has some tips to share with his followers who want to improve their arm training and results. Here are some of them:

• Use a variety of exercises and angles to stimulate all the muscle fibers and heads of the biceps and triceps.
• Focus on the mind-muscle connection and the quality of the contraction, rather than the weight or the reps.
• Use a full range of motion and control the tempo of the movement, avoiding momentum and cheating.
• Train your arms with intensity and volume, but also give them enough rest and recovery between sessions.
• Eat a high-protein diet and supplement with creatine, BCAAs, and pre-workout to support your muscle growth and performance.

Conclusion

Sam Sulek is an impressive young bodybuilder who has built huge and strong arms with hard work and dedication. He follows a bodybuilding split that allows him to train his arms with a lot of exercises and techniques. He also shares some tips to help his fans improve their arm training and results. If you want to learn more about Sam Sulek’s diet and workout plan, you can check out his YouTube channel or his TikTok account.