Sam Sulek, the internet fitness sensation and bodybuilder, has built an online legacy at just 24 through his fitness approaches and his attractive physical conditioning.

On June 21, Sulek posted a video on his YouTube channel sharing his approach to training his arms for a bigger size and shape.

He shared his principles related to arm training that include:

• Alternate triceps and biceps exercises: According to Generation Iron, “moving to biceps, Sulek likes alternating between the two muscle groups.” This approach helps the bodybuilder maintain a pump throughout the session and helps Sulek keep his arm muscles engaged
• Avoid skipping overhead triceps exercises: Sulek never skips them. He thinks that during the exercise, the arm muscles stretch deeply, which is beneficial for the muscle group

• Prioritize the pump: according to Sulek, the pump is important. According to Generation Iron, “He noted that many of his best training sessions also happen to produce his best pumps, leading him to believe that muscle swelling and blood flow play an important role in productive workouts”
• It is important to target every function of the triceps: according to him, triceps exercises need to include movements like dips, overhead extensions, and heavy pushdowns
• Some curl variations require straps: Sulek uses lifting straps during some bicep exercises to manage grip engagement.

What are the arm workouts that Sulek follows?

Sam Sulek’s arm workouts in the off-season

On April 25, 2025, Sulek revealed his off-season arm workout.

His arm workouts include:

• Triceps Rope Pulldowns: 2 Sets, 10 Reps
• Skull Crusher Machine: 2 Sets, 10 Reps
• Cable Machine Straight Bar Pulldowns: 2 Sets, 10 Reps
• Stirrup Cable Triceps Pulldowns: 1 Set, 8 Reps
• Stirrup Cable Triceps Pulldowns: 1 Set, 5 Reps
• Single Arm Cable Triceps Pulldowns: 1 Set, 5 Reps
• Dumbbell Concentration Curls: 2 Sets, 15 Reps each side plus 1 Set, 12 Reps
• Seated EZ Bar Bicep Cable Curls: 1 Set, 14 Reps plus 1 Set, 10 Reps.

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Written by

Supradeep Dutta

Edited by

Ashvinkumar Patil