Sam Sulek Shares His Outdated-Faculty Biceps & Triceps Exercise Forward of the Arnold UK

Sam Sulek is in England for the 2026 Arnold UK, and whereas he’s within the West Midlands, the social media star turned aggressive bodybuilder made a pilgrimage to the well-known Dino’s Gymnasium in Solihull England. Whereas there, he took his followers by way of an old-school exercise to tax each bis biceps and triceps forward of the large present in Birmingham. Sulek has visited Dino’sbefore, explaining that he loves the fitness center’s “character” and historical past, and positively, it’s a hallowed area that has been frequented by the nice and good of the flex recreation. So, to cement his personal standing, Sulek acquired to grips with the favored palace of pump and happily, he can depend on Dino as a fan. The boss was lately impressed by the large man’s again growth, together with a nicely outlined “Christmas tree” space. “That’s conditioning proper there, stated the much-loved fitness center proprietor.”

In his newest session at Dino’s, Sulek centered on what he referred to as a “uncooked arm coaching exercise,” combining free weights for the biceps with cables for his triceps. Regardless of this alternating strategy, the mission was clear—rep towards failure for optimum hypertrophy. Right here’s the right way to strive it for your self.

Sam Sulek’s Uncooked Arm Coaching Exercise

• Rope Triceps Pushdown: 1 set towards failure
• Bicep Twisting Dumbbell Curl: 1 set towards failure
• Rope Triceps Pushdown: 1 set towards failure
• Barbell Bicep Curl: 1 set towards failure
• Single Arm Cable Triceps Pushdown: 1 set for the pump
• Barbell Bicep Curl: 1 set towards failure
• EZ Bar Cable Triceps Pushdown: 1 set towards failure
• Barbell Bicep Curl: 1 set towards failure

What Is Sam Sulek’s ‘Uncooked Arm Exercise’?

Sulek determined to separate his arm exercise by alternating units between his triceps and biceps. He began out with rope triceps pushdowns, hitting greater than twenty reps earlier than hitting failure. Sulek then picked up a pair of dumbbells to make twisting curls, the place you start within the hammer curl place and open out the arms for an epic muscle contraction on the prime. As soon as once more, Sulek had his sights set on failure right here, beginning this train with alternating arms after which switching to double armed reps to eek out each final blast of his biceps. “Heavy however not too heavy,” famous the aggressive bodybuilder of constructing the stability between ferociousness and kind.

After a second set of rope triceps pushdowns, Sulek picked up an old-school straight barbell and started working with extra bicep curls, persevering with the theme of working to failure. Then, returning to the cable station, he modified up his triceps rope pushdowns to the one arm selection, utilizing the stirrup attachment as a substitute of the rope, and dropping the burden to turn into “extra pump centered.”

With the veins in his arms now visibly popping from the pump, Sulek carried out one other set of barbell bicep curls, respiration deeply as exhaustion started to set in. He then switched up his cable triceps pushdowns as soon as once more, this time using the EZ-bar attachment for a double armed strategy. “All carried out,” exclaimed the social media star as he rounded out the exercise with one last set of barbell bicep curls. “I’m feelin’ like a beast,” he advised his 4.6 million YouTube followers after his old-school session in Solihull.

The Arnold Sports activities UK Pageant takes place from March 27-29, 2026, and can characteristic numerous bodybuilding competitions together with the Males’s Traditional Physique class, the place Sam Sulek hopes to enhance his professional standing.

To observe Sam Sulek’s progress on YouTube, click on right here.