Dana Linn Bailey, never one to shy away from a fitness challenge, revealed her Sam Sulek ‘style’ back workout in a recent YouTube video. Furthermore, the session included insights on body positioning, rep ranges, and various 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.”
Former 2013 Women’s Physique Olympia, Dana Linn Bailey, a renowned figure inside and outside the gym, remains a bodybuilding star even in retirement. Moreover, keen on continuous challenges, she frequently delves into body transformations and rigorous training.
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Inspired by the ascent of bodybuilding influencers like Sam Sulek, Dana Linn Bailey crafted a unique workout routine. Also, mirroring Sulek’s approach, Bailey engaged with her audience between sets, sharing wisdom and tips for achieving a more toned physique.
Dana Linn Bailey’s Back Workout Sam Sulek Style
- 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
- Dumbbell Reverse Flyes — 1 set, 8-12 reps
Beginning the Sam-Sulek-inspired workout, DLB outlines her approach, aiming for 8-12 or 10-12 reps across all exercises. She initiates with straight arm pulldowns, followed by 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.
Furthermore, maintaining wide elbows, Linn Bailey executes 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.”
Additionally, in her quest to stretch her lats, Bailey incorporates 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.
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Notably, DLB not only engages in machine super low rows but also practices seated cable rows using both underhand and overhand grips.
“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.”
Concluding her back workout, Bailey prioritizes the rear delts. She emphasizes intense sets of machine chest-supported rows and concludes 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.”
Dana Linn Bailey revisits the mention of Sam Sulek, previously discussing him with Bradley Martyn on Raw Talk. Also, she draws parallels between Sulek’s fan base and those of late figures like Rich Piana and Bostin Loyd. Bailey notes Sulek’s physique, demeanor, and personality, suggesting he could pass for a 40-year-old man.
In her attempt to replicate Sam Sulek’s back workout, Bailey, at 40, demonstrates impressive longevity and strength, albeit with slightly less vocal intensity.
View the full video on Dana Linn Bailey’s YouTube channel Below:
Overview
Dana Linn Bailey, a former Women’s Physique Olympia, takes on a fitness challenge by adopting Sam Sulek back workout style in a recent YouTube video. A renowned fitness figure, Bailey engages her audience, offering tips for achieving a toned physique during her workout. Moreover, inspired by influencers like Sam Sulek, she crafts a unique routine featuring straight arm pulldowns, high cable rows, face pulls, and various other exercises. Bailey showcases impressive longevity and strength at 40, making her mark in the fitness world.
Featured Image @DanaLinnBailey, @sam_sulek (Instagram & Youtube)