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Dana Linn Bailey Performs Sam Sulek-Style Superset Training

News About Sam Sulek
Bailey adopted Sulek’s programming style and used it to do superset training with Dana Linn.
Terry Ramos wrote it.
April 5th, 2024, was the last update.

Dana Linn Bailey’s Sam Sulek-Style Back Workout
Dana Linn Bailey’s Sam Sulek-Style Back Workout

Check out what it’s like to train like Sam Sulek, the social media star and bodybuilder, and Dana Linn Bailey, the first ever Women’s Physique Olympia champion (2013).

The business is very interested in Sulek, despite the fact that he has never performed in a professional show. His body is comparable to that of top athletes.

This is the back exercise routine that Bailey posted to her YouTube account on January 23, 2024, in the manner of Sam Sulek:

Dana Linn Bailey’s Sam Sulek-Style Back Workout

  • A cable rope circuit consisting of a straight-arm pulldown, a high-row pull, and a lying wire face pull
  • Superset: Lat Pulldown with Two Handles + Close-Grip Lat Pulldown with Two Handles
  • Machine Row with One Arm
  • A Row of Seated Cables The Overhand Grip and Close Underhand Grip Superset
  • The Sitting Rear Delt Dumbbell Fly and Chest-Supported Machine Row Make Up a Superset.

View it here:

Cable Rope Circuit

Using the cable machine’s twin rope attachment, Bailey started with a mini-strength circuit. She drew in a variety of directions without pausing. She exercised in sets of eight to ten repetitions, gradually increasing the number of reps until she was fatigued.

Pulldowns with the straight arm helped Bailey build her lats, while face pulls worked her rear delts and biceps in high rows held with an underhand grip.

Pulldown Superset

Two single-grip grips allowed Bailey to open with a wide-grip pulldown. She warmed up her biceps to the range of eight to ten repetitions by the last set of her superset using a tight, neutral grip (palms facing each other). By reducing the weight in between sets, Bailey was able to delay fatigue.

Machine Single Arm Row

Bailey went back to the weight lifting machine and did unilateral rows, which may be useful for correcting strength disparities.

Machine Single Arm Row with sam sulek
Machine Single Arm Row with sam sulek

As she rowed one arm at a time, Bailey was able to fully extend her lats in their extended position.

Seated Cable Row Superset

High and broad, low and close, were the characteristics that Bailey used to describe the two-part cable row superset. Instead of arching her back, she shifted her weight onto her middle and lower back, and her grasp changed from broad to narrow, her elbows drawing in toward her body.

To keep the weight constant until the following exercise, Bailey lowered it from the broad overhand grasp to the narrow underhand grip.

Superset: Chest-Supported Machine Row & Seated Rear Delt Dumbbell Flye

To finish off her rigorous back workout, Bailey did additional rows using an incline lying variant, which allowed gravity to act as a stimulus. She worked her posterior deltoids with a combination of low rows and back delt flyes, using flared dumbbells.

Benefits of Supersets

Bailey dropped hints about the weariness of training, like Sulek. The evidence supports the idea that supersets make lifting greater weights seem more taxing.

Using supersets “enhances training efficiency and reduces training time, but may require additional recovery post-training to minimize the effects of fatigue,” according to the European Journal of Applied Science of the Body.

Superset training may be more enjoyable and favored by most people, but it really requires 20% less time and volume than traditional conditioning.

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