Social media star and high-profile men’s classic competitor, Sam Sulek, is back in the gym after a tournament hiatus. eighth place in the US Arnold and seventh place in the UK Arnold. in March last year, and the big man is now hoping to make some serious gains before returning to the competitive stage with his back.
“I think I’ll start with all the lines and then all the downloads,” explained the content creator, who is keen to prime the pump. If you want to keep track of this heavy day, here are the exercises that Sulek chose. Just be sure to understand your personal form on the lighter side and then find a working weight that matches your personal strength level.
Sam Sulek’s Complete Workout Routine
- Middle back row — 3 Failure settings
- T-Bar incline bar — 2 Failure settings
- Seated cable row— 1 To fail
- Seated car pullovers — 3 Failure settings
- Seated Cable Lat Pulldowns — 3 Failure settings
How to build a classic physique like Sam Sulek
“We all know you’re working your lats in a row,” explained Sulek from the middle row. So, to make sure the bar wasn’t targeting the lats, the bodybuilder raised his elbows and rowed upward to thicken his shoulders. Sulek said he wants to feel his rear delts “hit each other” at the top of this exercise. “They can’t, but that’s what I’m trying to imagine.”
While Sulek aims to go to failure, he also wants to do full reps. For this purpose, he is not afraid to reduce the weight in the next set, allowing him to have a full range of motion during exercises such as T-bar rowhitting the lats, rear deltoids, traps and rhomboids, thus making this movement excellent for the upper back.
Sulek left stationery for him cable trains with the help of Sawmilltaxing biceps, lats and shoulders to build your upper back. He then moved on to the seated pullover machine, where the big man said his main criteria for any exercise is to make sure the weight is heavy enough that he “feels it” and yet light enough that he can still “squeeze.” Of course, pullovers punish multiple muscle groups, including the lats, rhomboids, deltoids, triceps, and even pecs to move the load. Tip: Do not close your hands during the movement.
For his final exercise, Sulek opted for a seated cable and took a thin insert to minimize arm strain and maximize back involvement for his first two sets. The bodybuilder then opted for a regular lat extension for the last set of the day. Not only will cable pulls add mass to the latissimus dorsi, but they will also benefit the biceps, trapezius, rhomboids, and rear deltoids.
After the pump, Sulek treated his nearly 4.5 million YouTube subscribers to one of his most popular sessions, revealing his granite like back and an enviable spread in the process. “I’m leaving the hall a happy camper,” he said.
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