Want massive arms like Sam Sulek? Today I’m breaking down the bicep and tricep routine that helped Sam pack on serious mass and get over 5M+ followers on social media.
Unlike most cookie-cutter workout guides, I will show you the raw, unfiltered version of his high-volume arm training.
There is no fluff, no bro-science—just proven exercises and techniques that transformed Sam’s arms into some of the most talked-about in the fitness industry.
Let’s dive in.
Note: Sam’s impressive physique may vary due to genetics, training experience, and other factors. So follow smartly.
How Sam Sulek’s Builds Bigger Arms
Sam Sulek is known for his huge arms, which he achieved through dedication and hard work.
This blog will explore Sulek’s various arm workouts and offer insights into his remarkable results. He emphasizes training the triceps and biceps, knowing that well-developed arms depend on strengthening both muscle groups.
Sulek believes in pushdowns for the triceps and various curls for the biceps. He emphasizes that consistency is more important than finding the perfect workout routine.
Proper form and squeezing the muscles are crucial for maximizing muscle growth, so he aims for failure on every set.
Sam combines heavy lifting with lighter sets to promote muscle growth and definition. He uses techniques like drop sets, supersets, and assisted reps.
He also provides insight into his dieting strategies and the importance of calorie intake. Likewise, he recommends eating high-volume, low-calorie foods when cutting and dense, high-calorie foods when bulking.
Sam Sulek’s Arms Day
| Exercise | Sets | Reps | Details |
|---|---|---|---|
| Triceps Pushdowns | 3-4 | 10-12 | Use a rope or EZ bar. Focus on lighter weight for a hard squeeze at the bottom. Hold 1-2 seconds for max contraction. |
| Plate-Loaded Dip Machine | 3-4 | 8-12 | Use 3 plates (reduce weight if needed to maintain form). Deep stretch at the bottom, hard squeeze at the top. |
| Overhead Cable Extensions | 3-4 | 12-15 | Use an EZ bar. Focus on overhead stretch and contraction for triceps. |
| Cross-Body Triceps Extensions | 1 | 12-15 (per arm) | Target triceps from a different angle using cables. |
| Dumbbell Curls | 3-4 | 8-12 | Use 65 lbs dumbbells. Perform controlled reps with no swinging for biceps. |
| Preacher Curls | 3-4 | 10-12 | Use a preacher bench or machine. Emphasize squeezing the biceps, especially the outer portion. |
| Seated Concentration Curls | 3-4 | 10-12 (assisted if needed) | Perform reps with your own strength, then assist using the other hand on concentrics. Focus on the eccentric portion. |
| Cable Curls | 3-4 | 12-15 | Use a straight bar for outer bicep engagement. Perform a drop set at the end for maximum pump. |
SAM Bigger ARM Workout Routines
| Exercise | Sets | Reps | Details |
|---|---|---|---|
| Triceps Pushdowns (Single Arm) | 3-4 | As many as possible | Start with heavy weight for maximum tension. |
| Triceps Pushdowns (Cable) | 3-4 | 10-12 | Focus on controlled reps and squeezing at the top. |
| Dumbbell Curls | 3-4 | 8-10 (heavy) | Warm up with 25s, 50s, and 75s. Perform heavy sets for tension. |
| Single-Arm Preacher Curls | 3-4 | 10-12 | Use dumbbells for better isolation. Avoid EZ bars. Focus on squeezing at the top of each rep. |
| Cable Curls | 3-4 | 12-15 | Use a cable machine for constant tension. Perform controlled reps with a squeeze at the top. |
| Finisher | 2-3 (superset) | High reps (10-15 each) | Alternate between pushdowns and curls. Focus on high reps and maximum pump in arms. |
Key Notes
- Workout Structure: Always start with the triceps and finish with the biceps for a better pump.
- Heavy Start: Begin with heavy weights for both triceps and biceps to maximize muscle tension.
- Squeeze Focus: Prioritize squeezing at the top of each rep for optimal muscle contraction.
- Exercise Variety: Mix machines, cables, and free weights to target muscles from different angles.
- Pump-Oriented: Designed to enhance blood flow and achieve a full-arm pump.
Triceps & Biceps Workout Routine For Bigger Arm
| Exercise | Sets | Reps | Details |
|---|---|---|---|
| Triceps Pushdowns (Rope) | 3-4 | 20+ (high reps) | Start with lightweight. Focus on squeezing at the bottom. Perform multiple high-rep sets. |
| Overhead Cable Extensions | 3-4 | Burnout (5-6 pushdowns + extensions) | Use a V-bar attachment. Alternate between pushdowns and extensions to maximize stretch and contraction. |
| Dips (Machine) | 3-4 | 8-12 (with drop sets) | Use heavy weight. Emphasize squeezing at the bottom. Perform drop sets for added intensity. |
| Preacher Curls (Dumbbell) | 3-4 | 10-12 | Use moderate weight (e.g., 50 lbs). Squeeze at the top of each rep. Add burnout sets with hammer curls. |
| Machine Curls | 3-4 | 10-12 | Utilize a machine with a consistent strength curve. Maintain constant tension throughout. |
| Cable Curls | 3-4 | 10-10-8-8-5-5 | Perform alternating double-arm or regular cable curls. Increase weight and decrease reps in progression. |
| Easy Bar Curls | 2-3 | 10-12 | Use controlled reps with a focus on squeezing at the top for a final arm pump. |
Key Notes
- Workout Structure: Triceps exercises come first, followed by biceps, to achieve a balanced arm pump.
- Squeeze Focus: Each exercise emphasizes squeezing at the movement’s top for maximum muscle contraction.
- Pump-Oriented: Designed to increase blood flow and maximize the pump for arm growth.
- Variety: Incorporates cables, machines, and free weights to target muscles from different angles.
Takeaways
Creating the perfect workout split isn’t rocket science. But it does require strategic planning.
But now I’d love to hear from you: What do you think about Sam Sulek’s arm workout split?
Are you going to give it a try?
Or do you have a question about implementing it?
Either way, let me know by leaving a comment below right now.
