Part of being a good bodybuilder is knowing when to use the right tools for a specific job. On Sept. 12, 2025, bodybuilder Sam Sulek revealed his top-10 most essential exercises men need to grow muscle.
Sam Sulek isn’t your average bodybuilder. Before ever hitting the stage, he reached superstardom, growing his massive online presence through YouTube, TikTok, and Instagram. He finally made his amateur debut at the 2025 NPC Legends Classic and won overall Classic Physique gold. This set him up for an appearance at the Arnold Amateur.
When he made it to Ohio, Sulek showcased an improved look from his first amateur contest, which helped him clinch his IFBB Pro card. Now, settling into the division, he took a detour to break down how he would string together the perfect workout routine even with limited options.
Sam Sulek’s Only 10 Exercises Men Need to Grow Muscle
Find his selections from the YouTube video below:
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- Leg extension
- Lying hamstring curl
- Lat pulldown
- Seated cable press
- EZ curl push down
- Standing supinated dumbbell curl
- Forearm curl cable
- Seated calf raise
- Cardio bike
- Adduction machine
Leg extension
Sulek named leg extensions as his go-to for legs. He explains that they are especially useful when he’s dieting down and avoiding heavier compound movements.
“When it comes to legs, I think the idea of crazy heavy squats or leg presses all the time as a quad-builder just wouldn’t be it for me.
I had periods of time where I did leg extensions exclusively. Usually when I diet, my leg extension volume increases.”
Lying hamstring curl
For hamstring development, Sulek went for leg curls, though he debated between the lying and seated variations.
“I’d be a little torn, but I’d probably pick either seated or lying curl. Either way, a hamstring curl. I’d have to pick lying. Not even because of that [the stretch] but you’d actually, in a seated position, would your hips not be more rounded over where your hamstrings tie in, so now they’re actually more stretched.”
Lat pulldown
For back, Sulek chose lat pulldowns, and he explained that he can lean back far to turn them into more of a rowing-type exercise.
“Regular pulldowns, but you could cheat them into a row by leaning back extra far.”
Seated cable press
While he used to favor the barbell press, Sulek believes the cable press is a more versatile choice long term.
“What I’d have to pick is actually a seated cable press,” he shared. “Because that’s a much more versatile set. I can do it really heavy like a conventional press or I can go lighter and be much more squeeze emphasized.”
EZ curl push down
For triceps, he went with the EZ bar curl pushdown. He shared that V-bars and straight bars excessively strain the wrists.
“Five and six for arms, well, triceps first, I’d probably have to pick an EZ bar curl pushdown, not the V-bar.”
Standing supinated dumbbell curl
Keeping it simple for biceps, Sulek opted for dumbbell curls.
“Just dumbbell curls. It’s hard to beat.”
Forearm cable curl
Since his shoulders have become overpowering, Sulek would skip a movement for them in favor of a forearm-focused exercise.
“I’d want to add a forearm cable curl. You’re holding one D-handle, cable up here, I’m loading it downward this way. It’s not a huge movement, but enough for you to actually thicken this up.”
Seated Calf Raise
Next, Sulek chose seated calf raises over standing for muscle growth.
“Seated is a little bit better. I feel it, and my calves would grow from it.”
Seated Cardio Bike
Sulek went with the seated bike to assist his cardio needs; it’s an easy way to burn calories without incurring significant fatigue.
“Seated, and it’s a reclined position and it’s the easiest one. My torso does not move. I can pedal as much as I want, and I’m just sitting playing on my phone for 30 minutes. You can do it and also make it easy,” said Sam Sulek.
Adduction Machine
He didn’t include an ab-focused movement because they are already developed and receive secondary work from other workouts. Instead, he went with the adduction machine to help with leg thickness.
“I’m a little reluctant, but I can’t think of something else I’d want to do. I’d pick the adductor machine — that’s when you’re squeezing your legs together. It makes your legs look thicker in the middle.”
Sulek is far from the first bodybuilder to share his list of essential exercises. Reigning six-time Classic Physique Olympia Chris Bumstead, bodybuilding legends Phil Heath, Dorian Yates, and mass monster Nick Walker have all offered their selections as well.
Through trial and error, Sulek has learned which exercises work best for his physique. In the meantime, fans look forward to seeing him step back onstage; he’s already hinted at a possible showdown with Larry Wheels at the 2026 Arnold Classic.
Watch the full video from the Chris Williamson YouTube channel below:
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