Scribd Logo
Upload

Welcome to Scribd!

  • 3K views

    Sam Sulek Workout PDF

    Uploaded by

    thiedgaming96

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd

    Sam Sulek Workout PDF

    Uploaded by

    thiedgaming96
    3K views1 page

    Original Title

    Sam-Sulek-Workout-PDF

    Copyright

    © © All Rights Reserved

    Available Formats

    XLSX, PDF, TXT or read online from Scribd

    Did you find this document useful?

    Is this content inappropriate?

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Download as xlsx, pdf, or txt
    3K 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)

    You might also like

    pFad - Phonifier reborn

    Pfad - The Proxy pFad of © 2024 Garber Painting. All rights reserved.

    Note: This service is not intended for secure transactions such as banking, social media, email, or purchasing. Use at your own risk. We assume no liability whatsoever for broken pages.


    Alternative Proxies:

    Alternative Proxy

    pFad Proxy

    pFad v3 Proxy

    pFad v4 Proxy