Sulek feels extra management with cable machine bent-over rows.
Final up to date on March tenth, 2025
All eyes are on health influencer turned professional bodybuilder Sam Sulek following his Classic Physique debut on the NPC Legends Classic. There, he certified for the 2025 Arnold Classic amateur competitors and gained his IFBB Professional card.
Sulek is already again within the health club. In early March 2025, he shared his back workout as an IFBB Professional.
Sulek’s sleep schedule has shifted, so he trains at midnight. He’s prioritizing relaxation to organize for his upcoming bulk with out compromising sleep. Throughout his again coaching periods, he primarily makes use of cables and machines, steering away from chest-supported actions.
Sulek’s again coaching emphasizes rowing, scapular retractions, and pullovers—his “massive three” again actions. He experiments with completely different gear and methods with out overcomplicating his periods.
[Related: Training Fasted vs. Fed — Which Makes You Stronger?]
Sam Sulek’s Again Day
Sam Sulek kicks off his back-day coaching with a strong warmup routine, then dives into these 4 key workout routines:
Large-Grip Lat Pulldown & Seated V-Bar Cable Row
Sulek’s again exercise begins with three units of wide-grip lat pulldowns. He makes use of lighter weights to stop irritation in his left lat, specializing in a managed squeeze at peak contraction and taking every set to failure with partial reps.
Sulek trains seated V-bar rows equally, utilizing lighter weights for 2 units to failure.
Single-Arm Bent-Over Cable Row
Sulek favors cable machines for bent-over rows resulting from constant stress that bias the higher traps.
I favor this to dumbbells…don’t construct momentum with the cable.
—Sam Sulek
Superset — Standing Cable Low Row & Lat Pulldown
Sulek wrapped with a superset of standing low rows and lat pulldowns on a functional trainer. “I’m hanging round this little nook. It saves me strolling round to completely different items of kit,” Sulek mentioned.
Professional Bodybuilding
Sulek’s expertise prepping for a pro-competition concerned overcoming hunger and fatigue with out shedding sight of hellos targets. His high suggestions for reaching bodybuilding success:
- Personal Your Decisions
- Observe Delayed Gratification: Deal with long-term rewards over quick satisfaction.
- Keep Targeted: Goal in your targets however don’t lose sight of what you wish to obtain.
- Stability Dedication: You don’t should be 100% locked in each second.
- Keep Diligent: Keep away from changing into too relaxed. Constant effort prevents falling off monitor.
“It’s simpler mentioned than finished. Once I say take duty, I imply attempt to construct some further sensitivity to these unconscious ideas you don’t management attempting to steer you away out of your objective towards the straightforward path,” Sulek acknowledged. “Simply snip them.”
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Featured picture: @sam_sulek on Instagram