Sam Sulek's Back Workout

Almost everyone wants a well-sculpted, strong back, especially if you can achieve that awesome V-Taper. A well-planned back workout will not only improve your physique and looks, but your functional strength as well. When it comes to back workout programs, not many can match Sam Sulek's excellent back and rear delt workout. In this all-comprehensive workout, we'll cover and go over how Sam likes to work on his back and delts, including his exercises, sets, reps, food, and even pre-workout rituals.

This page will include 2 variations of Sam's back workout:

1. Full Back workout (9 sets)
2. Back and Rear Delt workout

To optimize your back-day workout, it's important to first prioritize a good warm-up routine. Sam wisely starts with a 30-minute cardio session on the seated bike. This helps elevate the heart rate, increase blood flow, and prepare the body for the upcoming exercises. Engaging in a challenging cardio session will elevate your heart rate, preparing your body for an invigorating workout to come. You obviously don't have to do a 30-minute cardio session every time you perform this workout, but even a mild form of cardio for a few minutes can get your body up to speed.

Back Workout Strategy

Sam prefers to start with the main muscle group, the back. In his videos, he discusses his approach to exercise selection, including pulldowns, rows, and pullovers. Each exercise plays a unique role in targeting different parts of the back muscles, ensuring a balanced and effective workout.

Set and Rep Scheme

Sam typically completes a total of 11 sets during his workouts. However, during his CUT period, he reduced the number of sets to eight working sets in total, excluding warm-ups. He highlights the importance of targeting various aspects of the back, from lats to mid-back muscles. His workout strategy includes regularly changing exercises to hit different muscle groups efficiently.

The importance of Straps

Sam emphasizes the benefits of incorporating lifting straps into his workout routine, as they allow him to optimize his efforts by solely focusing on engaging the targeted muscles without expending unnecessary energy on gripping handles. It is crucial to prioritize maintaining proper form and isolation when performing exercises that target your back muscles.

Exclusion of Deadlifts

In some of his back workout videos, he shares his rationale for excluding deadlifts from his back workout routine. He believes that deadlifts can be too taxing on your body, involving multiple muscle groups at once, which doesn't align with his goal of isolating the back muscles alone.

Completing the Workout

Following his back-focused exercises, Sam likes to turn his attention to the rear deltoids. He talks about the importance of targeting these muscles since they're responsible for giving your back a well-defined look and making it appear bigger. He credits specific exercises like lateral raises and lying face pulls for good rear delt activation.