Sam Sulek is in the process of adding weight to his frame.
Bodybuilder Sam Sulek is in the midst of a bulk where he plans to put on weight over the course of the summer. To help accomplish this goal, he put together a massive arm workout in his new private gym.
Sulek is not currently preparing for a competition but continues to build the best version of his physique. Sulek earned his Pro Card at the 2025 Arnold Amateur in the Classic Physique division. Sulek earned qualification to this show following a victory at the 2025 Legends Classic in Las Vegas just weeks before. This was Sulek’s bodybuilding debut competition after he built a reputation as one of the most popular fitness stars in the world.
Sam Sulek is currently in the midst of a bulk where he began at 251 pounds. He shared his starting weight while on the way to the gym to train arms in March. Like any bulk, Sulek is interested in adding size everywhere.
| Full Name: Sam Bishop Sulek | ||
| Weight | Height | Date of Birth |
| 240 lbs | 5’11” | 2/7/2002 |
| Profession | Era | Nationality |
| Bodybuilder, Fitness Influencer, Internet Personality | 2020s | American |
Sam Sulek’s Arm Workout
This workout consisted of six movements to get the best pump possible:
- Rope Pushdowns
- Overhead Tricep Machine
- Straight Bar Pushdowns
- Underhand Tricep Extensions
- Dumbbell Concentration Curls
- Cable Curls
Rope Pushdowns
The workout began with rope pushdowns. Sulek focuses on teh squeeze at the bottom before releasing into the slow negative.
“I can hardly compare it to any other tricep movement. The rope has kind of a sort of sensibility to it that really let’s me feel my tricep into the slow negative.”
Overhead Tricep Machine
Sulek moved onto the overhead tricep machine. The handle was that of an EZ bar. Sulek focused on the stretch in the muscle here after squeezing during rope pushdowns.
“What this machine does specialize in is the stretch. Especially having my arms way up, it’s putting my long head of my tricep in a more stretched, activated position. I think I’ve been lacking my overhead, long head stretch work for awhile so this is a good change up for me.”
Straight Bar Pushdowns
A new exercise for Sam Sulek was next on the list. He shared that he typically opts for the EZ bar attachment but setled for the straight bar, which he has come to prefer.
“It’s a little funky because you got to remember that it kind of contorts your wrists a little bit. The EZ bar is a bit more of a natural pushing position but it still feels pretty good.”
Underhand Tricep Extensions
Sulek continued to burn his triceps with a finisher of underhand tricep extensions. This came after his heavy work but was able to still crush the muscle at the end.
“It’s almost combining a pushdown and a rope. At the top, good stretch underhand but at the bottom, it kind of turns into an overhead extension. I don’t keep my palms up the whole time. I kind of twist them.”
Dumbbell Concentration Curls
Sam Sulek’s bicep portion of the workout began with concentration curls. He used 60-pound dumbbells and used his other hand for assistance in the middle of his set.
“Once I can’t really get much above here, that’s when I’ll help on the way up and let go so this arm has to ride down. I’m not gonna drop it and rip my bicep off.”
Cable Curls
The final workout of the session was cable curls. Sulek discussed potentially adding a drop set at the end but decided to just find a weight that would burn within his set.
“As much as I think there’s value in adding intensifiers, if you can pick a weight, go nuts with it and empty your fuel tank for what you can manage in that set, I don’t think there’s any need to overdo it.”
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