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    Sam Sulek Workout PDF

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    thiedgaming96

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    © All Rights Reserved
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    Sam Sulek Workout PDF

    Uploaded by

    thiedgaming96
    2K views1 page

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    Sam-Sulek-Workout-PDF

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    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    2K views1 page

    Sam Sulek Workout PDF

    Uploaded by

    thiedgaming96

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    of 1

    Day 1 Chest/Shoulders

    Exercise Sets
    (2 warm-up sets) + 4-8 Reps
    Incline Barbell Bench Press sets till failure 8-12 rep range (till failure)
    Chest Press 2 Sets till failure 8-12 rep range (till failure)
    Pec Deck 2 Drop Set till failure 12-15 rep(As
    AMRAP range
    Many(tillReps
    failure)
    As
    Cable Flies 2 Sets till failure Possible)
    12-15 rep range with partials (till
    Dumbbell Reverse Fly 8 Sets till failure failure)
    15-20 rep range with partials (till
    Lateral Raises 11 sets till failure failure)

    Day 2 Arms
    Exercise
    Straight-Bar Triceps Sets Reps
    Pushdown/Extension 2 sets till failure 12-15 reps (till failure)
    Tricep Overhead Press 3 heavy set to failure 12-15 reps with partials (till failure)
    Cross Cable Tricep Extensions 3 sets to failure 12-15 reps with partials (till failure)
    Standing Dumbbell Curl 3 heavy sets to failure 8-12 reps (till failure)
    Seated Bicep Curl 3 sets to failure 8-12 reps (squeeze, till failure)
    EZ Barbell Curl 3 sets to failure 8-12 reps (squeeze, till failure)
    Dumbbell Preacher Curl 3 sets to failure 8-12 reps (squeeze, till failure)

    Day 3 Back
    Exercise Sets Reps
    Wide Grip Rows 3 heavy sets 8-12 reps with partials (till failure)
    Lat Pull Downs 3 heavy sets 8-10 reps with partials (till failure)
    Single Arm Row Machine 3 heavy sets 8-10 reps with partials (till failure)
    T Bar Rows
    Standing Single Arm Cable 2 sets 10 reps with partials (till failure)
    Rows 2 sets 10-12 reps with partials (till failure)
    Single Arm Cable Pullover 2 Sets 10-12 reps
    AMRAP (Aswith
    Many partials
    Reps(till
    As failure)
    Lat Pull Downs (Yes, Again) 1 set Possible)
    Pull Down/Row Variant Exercise 1 set 8-10 reps (till failure)

    Day 4 Leg
    Exercise Sets
    1 warm up + 8 working Reps reps for warm up. 12-15 reps
    15-30
    Seated Leg Hamstriang Curl sets for
    8-12working setswith
    rep range withpartials
    partials(till
    Laying Down Hamstring Curl 8 Sets failure)
    8-12 rep range with partials (till
    CableElevated
    Heel RDL’s Narrow-Stance 3 Heavy Sets failure)
    Barbell Squat
    Quad Extensions (Leg 4 Sets till failure 8-12 rep range (till failure)
    Extensions) 10 Sets till failure 8-15 rep range (till failure)

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