Sam Sulek has come a good distance since he uploaded his first fitness center 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 yr and now boasts greater than 4.3 million YouTube subscribers. To rejoice, Sulek swapped a loopy social gathering with a wild fitness center session and received his sweat on with what he known as his “Badass Arm Day” Exercise—and also you’re invited to attempt it for your self.
“In the present day is a particular one,” stated 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 certainly one of his mantras: “After one raise you’re not gonna discover jack, after two lifts similar 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 massive man works to failure, so he tried partial reps along with the total ones listed under, “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 raise totally pumped,” defined Sulek. “I don’t need to pose down and suppose, ‘Okay my triceps are kinda deflated a bit of, or my biceps are kinda deflated a bit of.’”
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 received 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 reasonably 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 must attain the road to know the place it’s.” Having discovered that line, he saved 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 in an effort to “leverage mechanical rigidity” reasonably 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 a bit of little bit of a wider grip,” defined the epic bodybuilder of his preacher curl method. “In order that my palms are, like, in a pure motion path.” He then switched to the EZ bar for the second set of preacher curls, enhancing his rep depend to round 9 full reps. Sulek made his ultimate set of triceps pushdowns the heaviest, blasting out 7 severely 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 certainly one of his favourite bicep actions, and as such, he likes it to be “gradual and managed.” After 7 strong reps, his biceps had been spent. That simply left another 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 stated he would finish the exercise with a ultimate set of cable triceps pushdowns, however this wasn’t proven in his exercise video, so we’ll name it a bonus transfer for many 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 severely, and has barely taken 10 relaxation days per yr 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.
