Sam Sulek (born on February 7, 2002), known for his impressive physique and workout routines, is a fitness influencer and bodybuilder. His content often focuses on bodybuilding, fitness tips, and nutrition. Sam Sulek is 5 feet 11 inches (180cm) tall and weighs 240 pounds (109 kg).
Sam Sulek Quick Info
- Complete Name: Sam Sulek
- Date of Birth: February 7, 2002
- Birthplace: Delaware, OH
- Gender: Male
- Nationality: American
- Occupation: Fitness Influencer
- Zodiac Sign: Aquarius
Sam Sulek Height and Weight:
- Height in Feet: 5 feet 11 inches
- Height in Centimeters: 180 cm
- Weight in Kilogram: 109 kg
- Weight in Pounds: 240 lbs
Sam Sulek Pics Before Gym
Sam Sulek’s Workout Principles
- Compound Exercises: Targets multiple muscle groups.
- High Intensity: Uses intense techniques for better results.
- Progressive Overload: Increases weight to build muscle.
- Varied Routine: Changes workouts to avoid adaptation.
- Consistency: Sticks to a regular workout schedule.
Sam Sulek’s Training Program
Leg Day
- Seated Leg Curl: 4 sets x 12-15 reps.
- Single Leg Leg Extensions: 3 sets x 12-15 reps.
- Heel Elevated Barbell Back Squats: 2 sets x 12-15 reps.
- Bodyweight Sissy Squats: 4 sets x 8-10 reps.
Chest and Shoulder Day
- Incline Barbell Bench Press: 3 sets x 8-12 reps.
- Hammer Strength Chest Press: 2 sets x 8-10 reps.
- Smith Machine Incline Press: 2 sets x 8-10 reps.
- Pec Deck: 2 sets x 12-15 reps.
- Cable Flies: 2 sets x 12-15 reps.
- Single Arm Facepull: 4 sets x 12-15 reps.
- Reverse Pec Deck: 7 sets x 12-15 reps.
- Dumbbell Lateral Raise: 7 sets x 15-20 reps.
- Machine Lateral Raise: 4 sets x 15-20 reps.
Back Day
- Barbell Row: 4 sets x 8-12 reps.
- Lat Pulldown: 3 sets x 8-12 reps.
- Single Arm Pulldown: 2 sets x 8-10 reps.
- Free Motion Lat Pull Down: 2 sets x 12-15 reps.
Arm Day
- Underhand Cable Pressdown: 3 sets x 12-15 reps.
- Single Arm Dumbbell Overhead Triceps Extension: 3 sets x 12-15 reps.
- Dip Machine: 3 sets x 10-12 reps.
- Straight Bar Cable Pressdown: 2 sets x 12-15 reps.
- Dumbbell Alternating Curl: 2 sets x 10-12 reps.
- Single Arm Cable Bicep Curls: 2 sets x 12-15 reps.
- Straight Bar Cable Bicep Curls: 2 sets x 10-12 reps.
- EZ Bar Preacher Curl: 2 sets x 10-12 reps.
- Dumbbell Spider Curl: 2 sets x 12-15 reps.
- Dumbbell Alternating Curl: 1 set x 12-15 reps.
Sam Sulek’s Bulking Workout Routines
Push Workouts
- Emphasizes compound and delt-focused exercises.
- Prioritizes rotator cuff and elbow joint warm-ups.
- Typical exercises: Incline barbell press, machine lateral raises, and lying face pull.
Chest and Side Delts Workouts
- Standing Cable Rows and Cable Triceps Pushdowns for warm-up.
- Smith Machine Incline Bench Press: 10 reps with 3 ½ plates, 10 reps with 3 plates.
- Bent Over Cable Chest Press: 2 sets of 10-12 reps.
- Standing Cable Chest Flyes: 1 set of 10-12 reps.
- Seated Machine Lateral Raises: 1 set of 10-12 reps.
Back Workouts
- Lat Pulldown: 4 sets to failure.
- Seated Rowing: 4 sets of 10-12 reps.
- Pullover Machine: 3 sets to failure.
- Cable Rowing: 4 sets to failure.
Leg Day Workouts
- Hamstring Curls: 8 sets of 10-15 reps.
- Leg Extensions: 4 sets of 10-12 reps.
- Squats: 5 sets of 8-10 reps.
Arm Day Workouts
- Cross Cable Triceps Pushdown: 3 sets to failure.
- Tricep Pushdown Machine: 2 sets of 12 reps.
- Cable Pushdown: 2 sets to failure.
- Dumbbell Curls: 3 sets of 10 reps.
- Machine Bicep Curl / Incline Dumbbell Curl: 2 sets to failure.
- Barbell Curl: 4 sets to failure.
Sam Sulek’s Cutting Workout Routines
Push Workouts
- Involves multiple chest and shoulder exercises.
- Focuses on compound presses and flies for adduction.
Chest Workouts
- Incline Bench Press: 3 sets of 8-10 reps.
- Cable Fly: 2 sets to failure.
- Chest Press Machine: 2 sets of 10 controlled reps.
- Pec Deck Fly: 3 sets of 10 reps.
Back Workouts
- Wide Grip Cable Rows: 3 sets to failure.
- Lat Pulldown: 2 sets of 8-10 reps.
- Machine Row: 2 sets for each arm.
- T-Bar Row: 2 sets of 10 reps.
Leg Day Workouts
- Standing Leg Curls: 3 sets of 15-20 reps per leg.
- Seated Leg Curls: 3 sets of 15 reps.
- Leg Extensions: 3 sets of 10-15 reps.
- Smith Machine Front Squats: 3 sets of 12 reps.
Arm Day Workouts
- Tricep Pushdowns: 2 sets to failure.
- Rope Pushdowns: 2 sets to failure.
- Wide Grip Tricep Pushdown: 1 set to failure.
- Cross Cable Tricep Extension: 1 set to failure.
- Dumbbell Curls: 3 sets of 12-15 reps.
- One Arm Preacher Curls: 2 sets to failure.
- Standard Preacher Curls: 2 sets of 12 reps.
Sam Sulek’s Diet and Nutrition
Meal 1 (Breakfast)
- Oats: 1 cup cooked with water or milk.
- Egg Whites: 6 eggs.
- Fruit: 1 serving of berries or a banana.
Meal 2 (Mid-Morning Snack)
- Greek Yogurt: 1 cup with a handful of nuts or seeds.
- Protein Shake: 1 scoop with water or milk.
Meal 3 (Lunch)
- Chicken Breast: 200 grams grilled or baked.
- Quinoa or Brown Rice: 1 cup cooked.
- Vegetables: A large serving of mixed greens or steamed veggies.
Meal 4 (Afternoon Snack)
- Cottage Cheese: 1 cup.
- Fruit: 1 apple or a handful of almonds.
Meal 5 (Dinner)
- Salmon or Lean Beef: 200 grams cooked.
- Sweet Potato: 1 medium, baked or steamed.
- Vegetables: A large serving of steamed or roasted vegetables.
Meal 6 (Pre-Bed Snack)
- Casein Protein Shake: 1 scoop mixed with water or milk.
- Optional: A small handful of nuts or a piece of fruit.