Sam Sulek Shares His ‘Veiny Arm Day’ Workout – Muscles and Fitness

Sam Sulek is currently training for the 2026 Arnold Classic, and in a recent video, the social media star turned professional bodybuilder shared the moves he hopes will contribute to victory at his first IFBB Pro show.

Now that Sulek’s stated intention to compete in the 2026 Arnold Classic USA and UK is clear, the big man is making the most of every gym session leading up to those March matches. To that end, the Classic Physique phenom recently uploaded a vlog to his YouTube channel showing that he’s going all out with his arms.

Sam Sulek’s ‘Veiny Arm Day’ workout

Sulek often trains to complete failures and performs additional partial reps, so the number of reps below represents approximately full reps.

1. Cable Pulldown Biceps Curl — 1 x 14 reps, 1 x 12 reps
2. Seated Inclined Dumbbell Biceps Curl — 1 x 8 reps, 1 x 4 reps
3. (Supinated) Triceps rope pulldowns — 1 x 13 repetitions
4. Alternating dumbbell biceps curls — 1 x 7 (each arm)
5. Alternating barbell hammer curls — 1 x 6 (each arm)
6. (Supinated) Triceps rope pulldowns — 1 x 13 repetitions
7. Cable Preacher curls — 1 x 7 reps
8. Triceps pushdown machine — 1 x 12 repetitions
9. Overhead Triceps Extension Machine — 1 x 10 repetitions
10. Triceps pushdown machine — 1 x 12 repetitions
11. Overhead Triceps Extension Machine — 8 x repetitions

Sam Sulek’s training schedule

“I want to start with a few squeeze-oriented pulldowns with an emphasis on biceps,” said Sulek, describing the role of the cable pulldowns as a pre-exhaustion movement in this particular workout. The bodybuilder failed on both sets and explained that he had been working so hard that he felt his lats being strained as well.

“Now the 40s will feel like the 60s,” Sulek explained of the performance oblique dumbbell curls after such a hard warm-up. The big man says this move has “a little extra hit” because it allows for a deep stretch at the end of the curl. He worked to complete the failure again and noted that the pre-exhaustion technique used in pulling down the cables had really done its job.

Next, Sulek switched to triceps, holding a pair of D-handles with a supination/underhand grip for his triceps pulldowns, squeezing at the bottom of the movement. “It’s definitely worth a try,” the details guy encouraged. He then went on an all-out attack on his arms, hitting dumbbell biceps curls and then switching to Hammer curls to move that extra muscle. Sulek then went back to the triceps pulldowns to put even more strain on those tris.

Now that it’s released, the social media star proved his passion for the pump preacher curls. “And I don’t even need that much weight,” explained Sulek, who was already in a major state of hypertrophy after this great arm day. Still, he tried to “really make this one count” as he held the EZ bar, veins popping. Sulek performed his triceps pushdowns while facing the chair and standing while he completed his reps.

Continue to the overhand triceps machineSulek noted that “they make your triceps look crazy,” and loved the stretch this move provides. “It’s just sweet,” he mused. (If your gym doesn’t have one, swap this for triceps extensions with overhead dumbbells.)

Sulek wrapped up his workout by repeating the combination of triceps pushdown and overhead extension before calling it a well-deserved wrap: “Let’s go pose, we’re all ready,” Sulek laughed, showing the kind of work ethic that could hopefully bring victory at the Arnold Classic.

To watch the full video, see below.