Sam Sulek’s Off-Season Arm Exercise
Newly anointed IFBB Professional, Sam Sulek not too long ago shared an low season leg exercise mixing management and depth and for these questioning how the social media star taxes his higher physique and grows such big arms, the large man was again this week to exhibit an epic arm day that illustrates the identical trademark mix of sensible kind 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. Strive 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 (both sides) plus 1 Set, 12 Reps (both sides)
- 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 regularly launched the strain for a managed unfavourable. As with most of his workouts, Sulek goes as heavy as he can, “with out going too loopy.”
The seated cranium crusher machine is extra comfy on the elbows than the free weight model, says the YouTuber. “What this machine does concentrate on, is the stretch,” observes Sulek. “Extra of s stretched, activated place.”
The bodybuilder grabs the straight bar subsequent, noting that it could possibly 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 carried out, 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.
Shifting on to dumbbell focus curls, Sulek executes what he calls “self-assisted units.” In different phrases, he begins his curls the common means, however as fatigue units within the bodybuilder makes use of his different arm to help his working arm to make the carry, earlier than releasing and making his working arm management the unfavourable. It is a extremely superior transfer that might 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 further work from his in any other case spent arms. To get a really feel for the load, Sulek warmed up off digicam in his first set earlier than his three self-assisted units.
To complete, the “Pumpzilla” goes all out, making his seated EZ Bar curls, “A bit 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 gasoline tanks for what you’ll be able to handle in that set, to love no less than a level that you simply’re pleased with, and you truly pushed it, I don’t suppose there’s any want to actually 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 means. “I’d say, if 75% of your work comes from simply common, onerous, straight units to failure, and the in different 25% you dabble a little bit bit, I feel that’s ratio.” The outcomes actually converse for themselves!
To comply with Sam Sulek on YouTube, click on right here.
