Sam Sulek proved himself earlier this year, winning after winning his debut NPC Legends Classic show on 15th February 2025.

His fans and the bodybuilding community are now waiting to see his performance in the Arnold Classic 2026. However, for Arnold classic, one needs to focus not only on massive size but also on developing a conditioned, symmetrical physique.

In his recent YouTube videos, Sam Sulek has been seen focusing on his arm density. So, let's see what exercise he follows to train his arms. 

Sam Sulek's workout routine

• One-arm triceps pushdowns: Sam Sulek starts his session with these. This exercise enhances the muscle-mind connection, improves engagement of the long head, and reduces stress on joints. 
• Biceps curls: He prefers to do this exercise on a lat pulldown machine. Sam Sulek performs biceps curls in a face-pull style, which allows for peak contraction and a unique angle of tension.
• Seated dumbbell curls: Then Sam Sulek switched to dumbbell curls in a seated position. He uses a pair of dumbbells for this classic mass bodybuilding movement. This helps Sam Sulek to target both his biceps heads simultaneously and also build dense mass in his arms.
• Triceps pushdowns with cable and EZ bar: This exercise helps Sam Sulek pump triceps and add details. This, with an EZ-bar attachment and a two-arm pushdown, allows better triceps engagement and greater volume accumulation. This movement is suitable for completing a triceps workout. 

Sam Sulek's post-workout meal

Sam Sulek's post-workout includes a high-protein bowl. In a bowl, he combines a low-fat mayo, relish, mustard, 3 cans of canned chicken, and sugar-free ketchup. This meal is easy to prepare and contains low sugar. This helps his nutritional intake, muscle building, and recovery. 

Written by

Supradeep Dutta

Edited by

Siddharth Shirwadkar