Sam Sulek has come a great distance since he uploaded his first health club vlogs again in 2023, and as of Nov. 24, 2025, is celebrating his one thousandth video. Time has been good to Sulek, who turned a bona fide IFBB Professional earlier this 12 months and now boasts greater than 4.3 million YouTube subscribers. To have a good time, Sulek swapped a loopy occasion with a wild health club session and obtained his sweat on with what he referred to as his “Badass Arm Day” Exercise—and also you’re invited to strive it for your self.
“In the present day is a particular one,” mentioned Sulek, observing the significance of his 1,000th YouTube video (whereas additionally noting that he’d already joined TikTok earlier than this platform). The rising bodybuilding star mirrored, by recounting one in every of his mantras: “After one elevate you’re not gonna discover jack, after two lifts identical factor. 100, 5 hundred, a thousand, now you’re moving into some floor. Now, new issues are beginning to occur.”
Right here’s an ideal illustration of the kind of intense exercise that has made issues occur for this devoted gentleman.
Sam Sulek’s Badass Arm Day Exercise
The large man works to failure, so he tried partial reps along with the complete ones listed beneath, “burning out,” as he calls it, with these partials.
- Seated Cable Bicep Curl — 1 x 16 Reps, 1 x 12 Reps, 1 x 11 Reps
Triceps Pushdowns superset with Preacher Curls:
- Triceps Pushdowns — 1 x 12 Reps
- Straight Bar Preacher Curls — 1 x 6 Reps
- Triceps Pushdowns — 1 x 11 Reps
- EZ Bar Preacher Curls — 1 x 9 Reps
- Triceps Pushdowns — 1 x 7 Reps
The Bicep/Triceps Finisher:
- Seated Dumbbell Bicep Curls — 1 x 7 Reps
- Triceps Pushdown Machine — 1 x 12 Reps, 1 x 12
Bonus transfer:
Exercise Breakdown
Sulek’s arm exercise for this session concerned coaching the biceps and triceps individually earlier than giving them what he described as overlapping actions. “Half the explanation for that’s, I wanna end the elevate totally pumped,” defined Sulek. “I don’t need to pose down and suppose, ‘Okay my triceps are kinda deflated just a little, or my biceps are kinda deflated just a little.’”
Sulek’s methodology for maximizing his muscle concerned offering each the biceps and triceps with some particular person consideration earlier than going all out on each muscle teams with supersets. He obtained began by sitting down and resting on an incline, gripping the EZ bar for some heavy cable bicep curls. He accomplished round 16 full reps earlier than failure took maintain, going even heavier within the second set. The younger IFBB Professional defined that he embraces failure fairly than staying in a consolation zone whereas carrying “a full matching outfit.” Sulek asks, “you possibly can stroll the stroll, however are you able to pump the pump?” Noting that “you need to attain the road to know the place it’s.” Having discovered that line, he stored with the identical weight for the third set.
For his second train, Sulek reached for the rope to carry out triceps pushdowns. He notes that whereas he likes to go heavy as defined within the earlier train, this could by no means get in the way in which of the performance of the transfer as a way to “leverage mechanical pressure” fairly than over doing it. “I’m gonna do’em gradual, and actually maintain on the backside,” he defined of his execution. Sulek superset the triceps pushdowns with preacher curls in order that each his biceps and triceps would have little time to relaxation.
“I’m gonna go just a little little bit of a wider grip,” defined the epic bodybuilder of his preacher curl strategy. “In order that my fingers are, like, in a pure motion path.” He then switched to the EZ bar for the second set of preacher curls, bettering his rep depend to round 9 full reps. Sulek made his closing set of triceps pushdowns the heaviest, blasting out 7 significantly heavy accomplished reps earlier than burning out as soon as once more with partials.
Nearing the tip of his arm exercise with two finishers, Sulek defined that the dumbbell bicep curl is one in every of his favourite bicep actions, and as such, he likes it to be “gradual and managed.” After 7 stable reps, his biceps have been spent. That simply left yet one more transfer for his triceps, so the shredded social media star selected the triceps extension / pullover machine to carry out triceps pushdowns by standing together with his face in the direction of the machine.
Sulek mentioned he would finish the exercise with a closing set of cable triceps pushdowns, however this wasn’t proven in his exercise video, so we’ll name it a bonus transfer for individuals who are nonetheless hungry for extra! The person-mountain accomplished his milestone video by reflecting that it’s round seven years since he started lifting weights significantly, and has barely taken 10 relaxation days per 12 months since then. The social media star ended the celebratory video together with his compulsory pose down, revealing an unimaginable physique as he trains in the direction of the Arnold in each the USA and the UK subsequent march.
Congratulations on 1,000 movies, Mr. Sulek! To subscribe to Sam Sulek on YouTube, click on right here.