Sam Sulek type

This program is INSPIRED by Sam Sulek’s training style and some of his exercise selection.

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Week 1

Week 2

Week 3

Week 4

Week 5

Week 6

Week 7

Week 8

Week 9

Week 10

Week 11

Week 12

JM Press

Overhead Tricep Extension (Cable)

Skull Crusher

Single Arm Pushdown

Bicep Curl (Cable)

Bayesian Curl

Hammer Curl

Arms

Bench Press (Barbell)

Chest Press (Machine)

Incline Bench Press (Dumbbell)

Chest Fly (Cable)

AD Press

Lateral Raise (Dumbbell)

Chest and shoulders

Deadlift (Barbell)

Squat (Low Bar)

Belt Squat

Good Morning

Leg Extension

Leg Curl

Standing Calf Raise

Legs

Incline Bench Press (Barbell)

Incline Chest Press (Machine)

Front Raise

Lateral Raise (Machine)

Standing Pullover (Cable)

Barbell Row

Underhand Lat Pulldown

Seated Row (Cable)

Seated Wide-Grip Row (Cable)

Rear Delt Fly (Machine)

Back and rear delts

Platz Squat

Two Phase Pull

Face Pull

Bench Press (Dumbbell)

Lateral Raise (Cable)

Wide Grip Pull-Up

French Press

Bicep Curl (Barbell)

Single Arm Overhead Tricep Extension

Tricep Pushdown (Cable)

Wrist Curls

Leg Press (45 Degrees)

Romanian Deadlift (Barbell)

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