Sam sulek
Bulking
Advanced
Machine strength
Plan Details
The Sam sulek routine by gdqqkcqx is a 5 day workout plan. It is an advanced level plan to achieve bulking fitness goals.
Sam sulek workout split
Routine detail
Day 1
Chest
Est. 0 min
5 exercises
Smith Machine Incline Bench Press
4 Sets x 10 Reps
Dumbbell Incline Bench Press
3 Sets x 10 Reps
Leverage Incline Chest Press
2 Sets x 10 Reps
Machine Fly
2 Sets x 10 Reps
Cable Cross-Over
1 Set x 12 Reps
Day 2
Back
Est. 0 min
5 exercises
Cable Lat Pulldown (Wide Grip)
5 Sets x 10 Reps
Cable Seated Row
4 Sets x 10 Reps
Dumbbell One-Arm Row
2 Sets x 10 Reps
Cable One-Arm Lat Pulldown
4 Sets x 5 Reps
Machine Assisted Pull-Up
2 Sets x 10 Reps
Day 3
Arms
Est. 0 min
8 exercises
Cable Tricep Pushdown (V-Bar)
7 Sets x 10 Reps
Cable Rope Overhead Tricep Extension
3 Sets x 12 Reps
Cable Tricep Pushdown (Rope)
1 Set x 12 Reps
Dumbbell Alternating Bicep Curl
2 Sets x 14 Reps
Dumbbell Alternating Seated Curl
4 Sets x 10 Reps
EZ Bar Curl
2 Sets x 10 Reps
Dumbbell One-Arm Preacher Curl
2 Sets x 10 Reps
Dumbbell Alternating Seated Curl
2 Sets x 10 Reps
Day 4
Shoulder&forearms
Est. 0 min
6 exercises
Dumbbell Bent-Over Reverse Fly
4 Sets x 10 Reps
Dumbbell Lateral Raise
3 Sets x 10 Reps
Cable Lateral Raise
4 Sets x 10 Reps
Machine Deltoid Raise
3 Sets x 10 Reps
Dumbbell Wrist Curl (Palms Down)
8 Sets x 10 Reps
Wrist Roller
7 Sets x 15 Reps
Day 5
Leg
Est. 0 min
4 exercises
Machine Leg Curl (Prone)
5 Sets x 12 Reps
Barbell Squat
3 Sets x 8 Reps
Machine Leg Extension
5 Sets x 12 Reps
Machine Calf Raise
3 Sets x 12 Reps
