Sam Sulek Marks 1,000 Gym Videos With a ‘Badass Arm Day’ – Here’s How You Can Try It – Muscle & Fitness

Sam Sulek has come a long way since he uploaded his first gym vlogs in 2023, and as of November 24, 2025, he’s been celebrating his thousandth video. Time has been kind to Sulek, who became a bona fide IFBB Pro earlier this year and now has more than 4.3 million YouTube subscribers. To celebrate, Sulek swapped a crazy party for a wild gym session and worked up a sweat with what he called his ‘Badass Arm Day’ workout – and you’re invited to try it for yourself.

“Today is a special one,” Sulek said, noting the importance of his thousandth YouTube video (while also noting that he had joined TikTok even before this platform). The rising bodybuilding star reflected by sharing one of his mantras: “After one lift you won’t notice Jack anymore, after two lifts the same. A hundred, five hundred, a thousand, now you’re getting into some territory. Now new things are starting to happen.”

Here is a perfect illustration of the kind of intense training that made things possible for this dedicated gentleman.

Sam Sulek’s badass arm day workout

The big man works to failure, so he tried doing partial reps in addition to the full reps listed below, “burning out,” as he calls it, on those partial reps.

• Seated cable bicep curl — 1 x 16 reps, 1 x 12 reps, 1 x 11 reps

Triceps Pushdowns Superset with Preacher Curls:

• Triceps pushdowns — 1 x 12 repetitions
• Preacher curls with straight rod — 1 x 6 reps
• Triceps pushdowns — 1 x 11 reps
• EZ Bar Preacher Curls — 1 x 9 reps
• Triceps pushdowns — 1 x 7 reps

The biceps/triceps finisher:

• Seated dumbbell bicep curls — 1 x 7 reps
• Triceps pushdown machine — 1 x 12 reps, 1 x 12

Bonus move:

Training distribution

Sulek’s arm workout for this session consisted of training the biceps and triceps separately before giving them what he described as overlapping movements. “Half the reason for that is because I want to completely finish the lift,” Sulek explains. “I don’t want to sit down and think, ‘Okay, my triceps are a little deflated, or my biceps are a little deflated.'”

Sulek’s method for maximizing his muscle mass involved giving both biceps and triceps some individual attention before supersetting both muscle groups. He started by sitting and resting on an incline while holding the EZ bar for some heavy cable bicep curls. He completed about 16 full reps before failure struck, and he went even heavier in the second set. The young IFBB Pro explained that he embraces failure rather than staying in a comfort zone while wearing “a full matching outfit.” Sulek asks, “You can walk, but can you pump the pump?” Noting that “you have to reach the border to know where it is.” After finding that line, he stayed at the same weight for the third set.

For his second exercise, Sulek grabbed the rope to perform triceps pushdowns. He notes that while he likes to go heavy, as explained in the previous exercise, this should never get in the way of the movement’s functionality to “leverage mechanical tension” rather than overdoing it. “I’m going to do them slowly, and really stick to the bottom,” he explained of his execution. Sulek has replaced tricep pushdowns with preacher curls, so both his biceps and triceps have little time to rest.

“I’m going to use a little wider grip,” the epic bodybuilder explained of his preacher curl approach. “So my hands are in a natural path of motion.” He then switched to the EZ bar for the second set of preacher curls, improving his rep count to about 9 full reps. Sulek made his final set of triceps pushdowns his toughest, performing seven seriously tough completed reps before burning out again with partial reps.

As he neared the end of his arm workout with two finishers, Sulek explained that the dumbbell biceps curl is one of his favorite biceps movements, so he likes it to be “slow and controlled.” After 7 solid reps, his biceps were used up. This left only one move for his triceps, so the shredded social media star chose the triceps extension/pullover machine to perform triceps pushdowns by standing facing the machine.

Sulek said he would end the workout with a final set of cable triceps pushdowns, but this wasn’t shown in his workout video, so we’ll call it a bonus move for those still hungry for more! The man-mountain finished his milestone video by remembering that it’s been about seven years since he started lifting weights seriously, and has barely taken ten days of rest a year since then. The social media star ended the festive video with his obligatory pose down, revealing an incredible physique as he trains for the Arnold in both the US and Britain next March.

Congratulations on 1000 videos, Mr. Sulek! To subscribe to Sam Sulek on YouTube, click here.