Dana Linn Bailey never turns away from a fitness challenge. This time, she took to a recent YouTube video to unveil her Sam-Sulek ‘style’ back workout, which included tips on body positioning, rep ranges, and different grips.
“We are at workout number two today. At my friend Bradley’s gym, he’s not here, he was here this morning. But I’m going to train some back and you can let me know if you don’t like it, we’re going to train back, Sam Sulek-style.”
As the former 2013 Women’s Physique Olympia, Dana Linn Bailey’s reputation inside and outside the gym turned her into a bodybuilding star. In retirement, she continues to test herself physically and mentally, often taking to body transformations and intense training.
With the rise of bodybuilding influencers like Sam Sulek, Dana Linn Bailey decided to create a special workout routine. In between sets, just as Sulek would, Bailey talked to her audience, imparting wisdom and tips on how to achieve a more toned physique.
Dana Linn Bailey Trains Back Sam Sulek Style in Latest Workout
- Straight arm pulldowns — 3 sets 8-12 reps
- Underhand high cable row — 2 sets 8-10 reps
- Face pulls — 1 set 8-12 reps
- Dual handle lat pulldowns –4 sets 8-10 reps
- Neutral grip pull downs — 3 sets 8-10 reps
- Machine super low rows 3 sets 8-12 reps
- Seated cable rows overhand and underhand grip — 4 sets 8-12 reps
- Machine chest-supported rows 2 sets 8-12 reps
- Dumbbells reverse flyes — 1 set 8-12 reps
Kicking off the Sam-Sulek-esque workout, DLB explains that she will generally stick to 8-12 reps or 10-12 reps for all exercises. She starts with straight arm pulldowns before completing underhand high cable rows and face pulls.
“So, starting off with straight arm pulldowns and then I’m going so anywhere from 8-12. So, I’m sticking around 10-12 for everything and whatever weight I do for the straight arm I will do for everything else so it cuts down on any kind of pausing. So, we’ll go straight arm, which is targeting your lats.”
“When I fatigue there, then I’m going to do kind of add my biceps into it. So we’re doing like a high cable row but I’m pulling sort of like an underhand, so pull under your chest, 8-10 there. Then, you see me drop to the ground. I’m doing face pulls. I like to do them from the ground. I feel like it takes a little bit of my lower back out. There’s better queues. I try to touch my thumb to the ground to make that W,” explains Dana Linn Bailey.
Keeping the elbows as wide as possible, Linn Bailey performs dual-handle lat pull-downs with a drop in weight.
“I actually love the dual handle lat pull down so we’re going to start off heavier but you’re going to be pulling wide. So pull those elbows as wide as you can just like you would for a wide pull down. I’m going to drop the weight.”
Aiming to stretch her lats, Bailey implements a closed neutral grip for neutral pull-downs.
“Then, we’re just going to stay seated but you’re going to but you’re just going to do a neutral kind of in front of your body, a neutral grip pull down, kind of closed grip neutral, 8-10, 8-10.”
“I’m letting my lat kind of stretch all the way forward and really driving your elbow back as far as you possibly can. But the main thing is like over-exaggerating the stretch.
In addition to performing machine super low rows, DLB practiced seated cable rows with an underhand and overhand grip.
“For this one, a little seated cable row, but we’re going to switch the grip. So first part of the movement is going to be a wider not super wide but slightly wider than your shoulders.”
Before wrapping up her back workout, Bailey thought it was best to work the rear delts. She focused on intense sets of machine chest-supported rows and finished with reverse dumbbell flyes.
“I know what we’ll do, we’ll hit some rear delts with another low row,” said DLB. “If you don’t have good rear delts, your back double biceps sucks.”
“I’m grabbing some dumbbells and doing reverse flyes,” said Bailey. “I can feel it target my rear delts more.”
This wasn’t the first time Dana Linn Bailey had brought up Sam Sulek. Speaking with Bradley Martyn on Raw Talk, DLB compared Sulek’s generation of fans to the late Rich Piana’s and Bostin Loyd’s. In addition, Linn Bailey explained that Sulek could pass for a 40-year-old man given his physique, demeanor, and personality.
While there was marginally less grunting, it’s evident Dana Linn Bailey put forth her best effort in replicating Sam Sulek’s back workout. At 40 years old, Bailey continues to showcase remarkable longevity and strength.