28-Days-to-Lean Meal Plan

With the right plan and discipline, you can achieve a significantly lean physique in just 28 days.

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Sam Sulek has progressed remarkably since uploading his first gym vlog in 2023. As of November 24, 2025, he commemorated his 1,000th YouTube video—an achievement that underscores his evolution as both a content creator and elite athlete. Sulek’s trajectory has been defined by key milestones: he earned his official IFBB Pro status earlier this year and now commands over 4.3 million YouTube subscribers. To mark this milestone, Sulek opted for an intense gym session over a lavish celebration, delivering what he termed his “Badass Arm Day” workout—and fitness enthusiasts are invited to replicate this routine.

“Today is a special milestone,” Sulek stated, emphasizing the significance of his 1,000th video (noting he joined TikTok prior to launching his YouTube channel). The rising bodybuilding star reflected on one of his core mantras: “One lift won’t yield noticeable results—nor will two. But at 100, 500, or 1,000 lifts? That’s when foundational progress takes root, and tangible transformations begin.”

Below is a concrete example of the high-intensity training regimen that has fueled his success—a testament to his unwavering dedication.

Sulek’s Training Philosophy & Arm Routine Structure

Sulek trains to muscular failure, incorporating partial repetitions alongside full reps to achieve what he calls a “burnout” state. His arm routine prioritized isolated work for biceps and triceps first, followed by compound, overlapping movements. “Half the goal is ensuring I finish with a full muscular pump,” he explained. “I don’t want to step into a pose-down thinking, ‘My triceps or biceps are slightly deflated.’”

His muscle-maximization strategy: Isolate each muscle group first, then use supersets to target both biceps and triceps simultaneously—minimizing rest and amplifying metabolic stress.

Step-by-Step “Badass Arm Day” Workout

1. Incline-Seated Heavy Cable Bicep Curls (EZ Bar)

Sulek initiated the routine with incline-seated cable curls using an EZ bar, completing ~16 full reps to failure. He increased the weight for the second set and maintained the same load for the third, emphasizing his commitment to pushing past comfort zones: “You can walk the walk, but can you deliver the pump? You must reach your limit to know where it lies.”

1. Rope Triceps Pushdowns + Preacher Curls (Superset)

For his second exercise, Sulek performed rope triceps pushdowns—prioritizing form over excessive weight to “leverage mechanical tension” effectively. “I’ll move slowly and hold the contraction at the bottom,” he noted. He paired this with preacher curls in a superset, minimizing rest between the two movements.

• Preacher Curl Adjustment: Sulek used a slightly wider grip “to align my hands with a natural movement path.” He switched to an EZ bar for the second set, increasing his rep count to ~9 full reps.

• Final Triceps Pushdown Set: He loaded the heaviest weight for his last set, completing 7 strict, heavy reps before transitioning to partial reps to induce burnout.

• Finisher 1: Slow-Controlled Dumbbell Bicep Curls

Sulek called the dumbbell bicep curl one of his “favorite biceps movements,” performed with a “slow, controlled tempo.” After 7 strict reps, his biceps were fully fatigued.

1. Finisher 2: Triceps Extension/Pullover Machine Pushdowns

For his final triceps exercise, he used the triceps extension/pullover machine, performing pushdowns while standing facing the equipment—a variation to target the long head of the triceps.

1. Bonus Move: Cable Triceps Pushdowns

Sulek mentioned a final set of cable triceps pushdowns to conclude the workout, though this was not featured in the video. He framed it as a bonus for individuals seeking additional volume.

Post-Workout Reflection & Future Goals

Sulek ended his milestone video by reflecting on his seven-year journey of serious weightlifting, noting he has taken fewer than 10 rest days annually since beginning. He closed with his customary pose-down—showcasing his championship-caliber physique as he prepares for the Arnold Classic (U.S. and U.K. editions) next March.

Congratulations on 1,000 videos, Mr. Sulek! To subscribe to Sam Sulek’s YouTube channel, click here.