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Sam Sulek Workout Plan
AUDIO TIP
General
Beginner
None
Plan Details
The Sam Sulek Workout Plan routine by nitin-jefit is a 8 day workout plan. It is a beginner level plan to achieve general fitness goals.
Plan from Sam
Routine detail
Mon
Chest & Back
Est. 0 min
11 exercises
Machine Incline Chest Press
21 Sets x 12 Reps
Cable Lat Pulldown (Wide Grip)
49 Sets x 15,15,15,15,15,15,15,10,10,10,10,10,10,10,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8,8 Reps
Machine Bench Press
21 Sets x 14,14,14,14,14,14,14,10,10,10,10,10,10,10,8,8,8,8,8,8,8 Reps
Machine Seated Row
21 Sets x 8 Reps
Cable Mid Chest Crossover
21 Sets x 12,12,12,12,12,12,12,8,8,8,8,8,8,8,8,8,8,8,8,8,8 Reps
Dumbbell Incline Bench Row
21 Sets x 10,10,10,10,10,10,10,8,8,8,8,8,8,8,8,8,8,8,8,8,8 Reps
Cable Lower Chest Raise
21 Sets x 10,10,10,10,10,10,10,8,8,8,8,8,8,8,10,10,10,10,10,10,10 Reps
Back Hyperextension
21 Sets x 12,12,12,12,12,12,12,13,13,13,13,13,13,13,13,13,13,13,13,13,13 Reps
Dip
21 Sets x 10,10,10,10,10,10,10,12,12,12,12,12,12,12,11,11,11,11,11,11,11 Reps
Cable Rope Face Pull
21 Sets x 12,12,12,12,12,12,12,10,10,10,10,10,10,10,8,8,8,8,8,8,8 Reps
Walking
21 Sets
Tue
Arms & Shoulders
Est. 0 min
11 exercises
Barbell Curl
21 Sets x 8 Reps
EZ Bar Tricep Extension
21 Sets x 8 Reps
Cable Incline Bicep Curl
21 Sets x 8 Reps
Machine Dip
21 Sets x 8 Reps
Cable Tricep Pushdown (V-Bar)
21 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
21 Sets x 8 Reps
Machine Shoulder Press
21 Sets x 8 Reps
Dumbbell Seated Side Lateral Raise
21 Sets x 8 Reps
Cable Reverse Fly
21 Sets x 8 Reps
Dumbbell Seated Bent-Over Reverse Fly
21 Sets x 8 Reps
Dumbbell Tricep Extension
21 Sets x 8 Reps
Wed
Legs & Abs
Est. 0 min
10 exercises
Bodyweight Squat
21 Sets x 8 Reps
Machine Leg Extension
35 Sets x 12 Reps
Hack Squat
28 Sets x 10 Reps
Machine Leg Curl (Prone)
21 Sets x 8 Reps
Machine Seated Calf Raise
28 Sets x 8 Reps
Machine Leg Press
21 Sets x 8 Reps
Smith Machine Squat
21 Sets x 8 Reps
Machine Ab Crunch
21 Sets x 8 Reps
Parallel Bar Leg Raise
21 Sets x 8 Reps
Dumbbell Walking Lunge
21 Sets x 8 Reps
Thu
Chest & Back
Est. 0 min
8 exercises
Machine Bench Press
21 Sets x 8 Reps
Cable Lat Pulldown (Wide Grip)
49 Sets x 10 Reps
Dumbbell Incline Bench Press
21 Sets x 8 Reps
Cable Mid Chest Crossover
21 Sets x 8 Reps
Dip
21 Sets x 8 Reps
Leverage Machine Iso Row
21 Sets x 8 Reps
Cable Rope Face Pull
21 Sets x 10 Reps
Machine Fly
21 Sets x 8 Reps
Fri
Arms & Shoulders
Est. 0 min
9 exercises
Barbell Curl
21 Sets x 8 Reps
Cable Rope Overhead Tricep Extension
21 Sets x 8 Reps
Cable Incline Bicep Curl
28 Sets x 8 Reps
Machine Dip
21 Sets x 8 Reps
Dumbbell Alternating Hammer Curl
21 Sets x 8 Reps
Cable Tricep Pushdown (Rope)
35 Sets x 10 Reps
Machine Shoulder Press
21 Sets x 8 Reps
Dumbbell Lateral Raise
21 Sets x 8 Reps
Cable Reverse Fly
21 Sets x 8 Reps
Sat
Legs & Abs
Est. 0 min
8 exercises
Machine Leg Extension
35 Sets x 12 Reps
Machine Leg Curl (Prone)
28 Sets x 8 Reps
Machine Leg Press
21 Sets x 8 Reps
Dumbbell Lunge
21 Sets x 8 Reps
Machine Seated Calf Raise
21 Sets x 8 Reps
Machine Ab Crunch
21 Sets x 8 Reps
Parallel Bar Leg Raise
21 Sets x 8 Reps
Dumbbell Stiff-Leg Deadlift
21 Sets x 8 Reps
Sun
Cardio
Est. 0 min
9 exercises
Walking
7 Sets
Leg Raise
21 Sets x 8 Reps
Reverse Crunch
21 Sets x 8 Reps
Weighted Crunch
21 Sets x 8 Reps
Shell Stretch
14 Sets x 8 Reps
Cat Stretch
21 Sets x 8 Reps
Hip Stretch
21 Sets x 8 Reps
Upper Back Stretch
21 Sets x 8 Reps
Walking
21 Sets
Any
Stretch
Est. 0 min
11 exercises
Child's pose
21 Sets x 8 Reps
Bridge
21 Sets x 8 Reps
Cat and camel
21 Sets x 8 Reps
Cobra pose
21 Sets x 8 Reps
Figure 4
21 Sets x 8 Reps
Rhomboids/middle trapezius stretch
21 Sets x 8 Reps
Upper trapezius stretch
21 Sets x 8 Reps
Barbell Military Press
21 Sets x 8 Reps
Cable Lateral Raise
21 Sets x 8 Reps
Machine Reverse Fly
21 Sets x 8 Reps
Barbell Shoulder Press
21 Sets x 8 Reps
