Sam Sulek's Road to the 2025 Arnold Amateur!

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Sam Sulek has made a powerful entrance into the bodybuilding scene, securing first place in Classic Physique at the 2025 NPC Legends Classic. With his sights now set on the prestigious Arnold Amateur, Sulek is refining his training regimen to earn his IFBB Pro League card. This article provides a comprehensive look into his structured workout plan, detailing his approach to chest, back, and arms while preparing for one of the biggest amateur bodybuilding stages.

Sam Sulek: Rising Star in Bodybuilding​

Full Name: Sam Sulek
Profession: Bodybuilder & Fitness Influencer
Weight: 240 lbs
Height: 5’11”
Date of Birth: February 7, 2002
Era: 2020s
Nationality: American

Sam Sulek’s Training Plan for the Arnold Amateur​

As he preps for the Arnold Amateur, Sulek remains committed to his current resistance training plan while slightly increasing his cardio. His workout split focuses on hypertrophy, strategic muscle engagement, and controlled eccentric movements to maximize muscle growth. Here’s a detailed breakdown of his workout plan leading up to the Arnold Amateur.

Chest Workout​

Incline Bench Press​

• Utilizes a plate-loaded machine
• Executes slow, controlled reps
• Performs three sets, taking some to failure for hypertrophy

Machine Chest Fly​

• Holds each rep for 2–3 seconds to maximize pec engagement
• Focuses on achieving a deep squeeze with every contraction

Bent-Over Cable Fly​

• Initially intended for machine chest press but adjusted due to excessive front delt activation
• Slightly bent-over position for initial reps
• Fully bent-over position to maximize the remaining reps
• Ends with a posing session to assess the chest pump

Cardio: 30 minutes post-workout

Back Workout​

Mag Grip Lat Pulldown​

• Uses a mag grip attachment to reduce forearm strain
• Engages the lats through a full range of motion
• Performs three sets to failure

Seated Row​

• Executes controlled reps with a straight back
• Drops weight in the second set to emphasize time under tension
• Four-second holds per rep for enhanced back engagement
• Trains to failure in the final set

Wide-Grip Straight Bar Seated Row​

• Uses a wide bar attached to a low pulley
• Holds each rep for 3 seconds to target back muscles deeply
• Completes partial reps to maximize fatigue

Half Pulldown, Half Row​

• Utilizes rotating D-handles for versatility
• Alternates between overhand and neutral grip for full back activation
• Trains to failure for optimal muscle recruitment

Cardio: 30-minute post-workout session

Arm Workout​

Triceps Pushdown​

• Uses slow, controlled eccentric and concentric movements
• Executes three sets to failure

EZ Bar Curl​

• Incorporates slow eccentric reps with a one-second hold per rep
• Targets biceps with high muscle engagement

Tricep Dip​

• Maintains controlled tempo with slow eccentrics
• Completes two sets with additional partial reps

V-Bar Cable Curl​

• Performs two sets with a strict form to isolate the biceps

Superset: Triceps Pushdown & Cable Curl​

• Alternates between triceps pushdowns and cable curls
• Ends the session with arm flexing and posing

Key Training Adjustments for the Arnold Amateur​

Increased Cardio​

Sulek has added more cardiovascular training to his routine, acknowledging its benefits for conditioning and fat loss. Research shows that consistent cardio improves heart rate and cardiovascular health, both critical for competitive bodybuilding performance.

Training to Failure​

Sulek incorporates sets to failure across multiple exercises. Studies indicate that resistance training to failure enhances muscle hypertrophy, making it a crucial component of his prep.

Exercise Modifications for Optimal Engagement​

While maintaining a consistent workout regimen, Sulek adapts exercises based on muscle activation. For example, he switched from machine chest press to bent-over cable flys after experiencing excessive front delt recruitment.

Sam Sulek’s Path to the IFBB Pro League​

Sam Sulek’s rise in bodybuilding has been nothing short of impressive. His debut victory at the NPC Legends Classic established him as a serious competitor, and his meticulous approach to training suggests he’s a strong contender for the Arnold Amateur.

With his combination of strength, aesthetics, and strategic workout modifications, Sulek’s path to the IFBB Pro League is well within reach. Stay tuned for updates on his progress as he prepares to take the stage in Columbus, Ohio, from February 27 to March 2, 2025.

 

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Sam Sulek with Arnold Schwarzenegger at the 2025 NPC Legends Classic!