Sam Sulek is at present coaching for the 2026 Arnold Traditional, and in a current video, the social-media-star-turned-professional-bodybuilder shared the strikes that he hopes will contribute to victory at his first IFBB Professional present.
With Sulek’s acknowledged intention of competing within the 2026 Arnold Traditional USA and UK now clear, the large man is taking advantage of each health club session forward of these contests in March. To that finish, the Traditional Physique phenomenon lately uploaded a vlog to his YouTube channel that exhibits him going all out together with his arms.
Sam Sulek’s ‘Veiny Arm Day’ Exercise
Sulek typically trains to finish failure and makes further partial reps, so the variety of reps beneath signify roughly full reps.
- Cable Pulldown Bicep Curl — 1 x 14 Reps, 1 x 12 Reps
- Seated Incline Dumbbell Bicep Curl — 1 x 8 Reps, 1 x 4 Reps
- (Supinated) Triceps Rope Pulldowns — 1 x 13 Reps
- Alternating Dumbbell Bicep Curls — 1 x 7 (every arm)
- Alternating Dumbbell Hammer Curls — 1 x 6 (every arm)
- (Supinated) Triceps Rope Pulldowns — 1 x 13 Reps
- Cable Preacher Curls — 1 x 7 Reps
- Triceps Pushdown Machine — 1 x 12 Reps
- Overhead Triceps Extension Machine — 1 x 10 Reps
- Triceps Pushdown Machine — 1 x 12 Reps
- Overhead Triceps Extension Machine — 8 x Reps
Sam Sulek’s Exercise Breakdown
“I need to begin with just a few squeezing-emphasized bicep-biased pulldowns,” stated Sulek, describing the position of the cable pulldowns as a pre-exhaustion motion on this explicit exercise. The bodybuilder hit failure on each units and defined that he’d labored so arduous he might really feel his lats being labored too.
“Now, 40s are gonna really feel like 60s,” defined Sulek of performing incline dumbbell curls after such a heavy warmup. The massive man says this transfer “hits slightly bit further” as a result of it permits for a deep stretch on the finish of the curl. He labored to finish failure as soon as once more, noting that the pre-exhaustion method utilized with the cable pulldowns had actually achieved the job.
Subsequent up, Sulek switched to triceps, gripping a pair of D-Handles with a supinated/underhanded grip for his triceps pulldowns, squeezing on the backside of the motion. “It’s undoubtedly price making an attempt,” inspired the main points man. He then went on an all-out assault on his arms, repping to failure with dumbbell bicep curls after which swapping to Hammer curls so as to transfer that further muscle. Sulek then went again to the triceps pulldowns to tax these tri’s much more.
Now spent, the social media star proved his ardour for the pump with preacher curls. “And I don’t even want that a lot weight,” defined Sulek, already in a serious state of hypertrophy from this superior arm day. Nonetheless, he aimed to “actually make these rely” as he gripped the EZ bar, veins popping. Sulek executed his triceps pushdowns whereas going through the seat and standing as he made his reps.
Shifting on to the overhead triceps machine, Sulek noticed that “they make your triceps look loopy,” loving the stretch that this motion gives. “It’s simply candy,” he mused. (In case your health club doesn’t have one, swap this out for overhead dumbbell triceps extensions.)
Sulek rounded out his exercise by repeating the triceps pushdown/overhead extension mixture earlier than calling it a well-earned wrap, “Let’s pose down, we’re all frikkin achieved,” laughed Sulek, displaying the sort of work ethic that would hopefully convey victory on the Arnold Traditional.
To look at all the video, see beneath.