Sam Sulek Hits 1,000 Gym Videos with Epic Arm Day Routine You Can Try Too

Since launching his first gym vlog in 2023, Sam Sulek has experienced remarkable growth in the fitness world. As of November 24, 2025, he is celebrating his milestone of producing 1,000 videos on YouTube. This dynamic journey has seen him become an IFBB Pro earlier this year, amassing over 4.3 million subscribers along the way. To commemorate this achievement, Sulek opted for an exhilarating workout over a traditional celebration, inviting everyone to join him in his “Badass Arm Day” workout.

“This is a memorable day,” Sulek shared during his celebration of the 1,000th video, also highlighting his success on TikTok prior to this platform. The rising star of bodybuilding reflected on his growth, stating one of his favorite mantras: “After one lift, you won’t notice much. After two lifts, still nothing. But after a hundred, five hundred, or a thousand, that’s when you begin to feel the change.”

This dedication is perfectly illustrated through the intense workout routine that has contributed to his impressive progress.

Sam Sulek’s Badass Arm Day Workout

Sulek trains to reach failure, often incorporating both partial and full repetitions, a technique he refers to as “burning out.”

• 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 Reps
• Straight Bar Preacher Curls — 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 Bicep/Triceps Finisher:

• Seated Dumbbell Bicep Curls — 1 x 7 Reps
• Triceps Pushdown Machine — 1 x 12 Reps, 1 x 12

Bonus Move:

Workout Breakdown

Sulek’s arm workout methodically trained his biceps and triceps, with a strategy of overlapping movements. “I want to finish pumped,” he explained, emphasizing his desire to avoid feeling deflated when posing. By providing focused attention to both muscle groups before accelerating the intensity with supersets, he maximizes his results.

Starting with the seated cable bicep curls, Sulek grips the EZ bar tightly. He manages around 16 full reps before reaching fatigue, increasing the weight for the subsequent set. He contrasts this approach with an invitation to push boundaries over remaining complacent in his workouts while clad in matching gym attire. “You can talk the talk, but can you pump the pump?” he challenged, noting the importance of pushing oneself to find their limits.

Next, Sulek incorporates triceps pushdowns. While maintaining a heavier weight is essential, functional movement remains paramount to ensure leverage and effective tension. “I focus on a controlled motion and hold at the bottom,” he mentioned, highlighting the care he puts into his form. By superseting triceps pushdowns with preacher curls, he minimizes rest time between exercises.

With a slightly wider grip during preacher curls, Sulek aligns his hands for natural movement patterns. He transitions to the EZ bar for the second set, reaching approximately 9 full reps. The final set of triceps pushdowns becomes the heaviest, targeting maximum intensity with 7 rigorous reps before finishing with partials to exhaust the muscles.

As he approaches the conclusion of his workout, Sulek performs the dumbbell bicep curls, a personal favorite, with an emphasis on being “slow and controlled.” After completing 7 solid reps, he shifts to the triceps extension/pullover machine for additional pushdowns. Although this final set wasn’t featured in his workout video, it stands as a bonus for those keen to enhance their routine.

Reflecting on his fitness journey, Sulek noted that he has dedicated seven years to weightlifting, averaging only ten rest days per year. He closes his momentous video with a showcasing of his impressive physique, as he prepares for competitions at the Arnold events in both the USA and the UK next March.

Congratulations on reaching the milestone of 1,000 videos, Sam Sulek!