Newly anointed IFBB Professional, Sam Sulek recently shared an off-season leg workout mixing management and depth and for these questioning how the social media star taxes his higher physique and grows such big arms, the massive man was again this week to reveal an epic arm day that illustrates the identical trademark mix of good type earlier than going all out within the end.
Sharing his arduous arm session for his 4 million+ YouTube followers, Sam Sulek left all of it within the gymnasium right here. Attempt it for your self.
Sam Sulek’s Off-Season Arm Exercise
- Triceps Rope Pulldowns — 2 Units, 10 Reps
- Cranium Crusher Machine — 2 Units, 10 Reps
- Cable Machine Straight Bar Pulldowns — 2 Units, 10 Reps
- Stirrup (Underhanded) Cable Triceps Pulldowns — 1 Set, 8 Reps
- Stirrup (Overhanded) Cable Triceps Pulldowns — 1 Set, 5 Reps
- Single Arm Cable Triceps Pulldowns — 1 Set, 5 Reps
- Dumbbell Focus Curls — 2 Units, 15 Reps (either side) plus 1 Set, 12 Reps (either side)
- Seated EZ Bar Bicep Cable Curls — 1 Set, 14 Reps plus 1 Set, 10 Reps
Sam Sulek’s Exercise Breakdown
Sulek begins out with triceps rope pulldowns and likes to really feel the squeeze, pausing on the backside of the transfer for a “actual good second.” He then steadily launched the strain for a managed unfavorable. As with most of his workout routines, Sulek goes as heavy as he can, “with out going too loopy.”
The seated cranium crusher machine is extra snug on the elbows than the free weight model, says the YouTuber. “What this machine does specialise in, is the stretch,” observes Sulek. “Extra of s stretched, activated place.”
The bodybuilder grabs the straight bar subsequent, noting that it could actually contort the wrist greater than his go-to EZ Bar, “However it nonetheless feels fairly good,” he says. Feeling like he has obtained the heavy portion of his triceps work finished, Sulek opts for the stirrup handles they usually creak as he cranks out his underhanded/supinated reps earlier than switching to an overhanded/pronated place, finishing 5 extra reps.
Transferring on to dumbbell concentration curls, Sulek executes what he calls “self-assisted units.” In different phrases, he begins his curls the common method, however as fatigue units within the bodybuilder makes use of his different arm to help his working arm to make the raise, earlier than releasing and making his working arm management the unfavorable. This can be a extremely superior transfer that would result in harm, so it requires an understanding of how a lot weight is an excessive amount of, nevertheless it does enable Sulek to eke out some additional work from his in any other case spent arms. To get a really feel for the burden, Sulek warmed up off digital camera in his first set earlier than his three self-assisted units.
To complete, the “Pumpzilla” goes all out, making his seated EZ Bar curls, “Just a little nastier” than his earlier work. Foregoing the technicalities, Sulek says that “should you can decide a weight, obtained nuts with it, and just about simply empty your gas tanks for what you’ll be able to handle in that set, to love not less than a level that you simply’re pleased with, and you realize you truly pushed it, I don’t suppose there’s any want to essentially over do it.”
The 23-year-old says that he beforehand did drop units for each set however feels he might have been over doing it that method. “I’d say, if 75% of your work comes from simply common, exhausting, straight units to failure, and the in different 25% you dabble slightly bit, I believe that’s a great ratio.” The outcomes actually converse for themselves!
