Sam Sulek continues to dominate in and out of the gym, now teaming up with Chris Bumstead and David Laid for an intense back workout. Furthermore , Sulek has quickly become one of the most watched fitness figures in the world. He earned his Pro Card in Classic Physique at the 2025 Arnold Amateur, marking his official arrival in competitive bodybuilding. Just weeks before, he claimed victory at the 2025 Legends Classic in Las Vegas.
Recently, Sulek announced a major milestone outside of competition. He joined Gymshark as an athlete, aligning himself with one of the biggest brands in fitness. That same week, fans saw him train alongside six-time Classic Physique Olympia champion Chris Bumstead and social media icon David Laid.
The trio linked up for a brutal back day. Each brought their own training preferences and intensity. Sulek, still refining his physique, leaned into movements he normally avoids. Bumstead offered guidance and energy, while Laid brought his signature style and support.
Their full session focused on five key back-building movements. They wrapped it up with a high-volume tri-set finisher, pushing their limits. Sulek explained his thought process during each movement, offering insight into how he builds his unique training split.
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Sam Sulek, Chris Bumstead, and David Laid Take On a Brutal Back Workout
Lets deep dive into the back workout session by Sam Sulk, Chris Bumstead ad David Laid.
1. Lat Pulldown
The group opened their session with controlled lat pulldowns using an underhand grip.
Sulek prefers this variation for the mind-muscle connection. It helps him isolate the lats and avoid unnecessary shoulder strain. He usually focuses on smooth reps over heavy loads.
Bumstead and Laid mirrored the technique, adjusting the grip width based on feel. They talked rep tempo, pausing at peak contraction. Everyone aimed to open up the back fully and stay away from jerky motion.
Sulek explained that this setup gives him more control. He avoids dumbbell rows because they engage his core in ways that he finds counterproductive.
“I’m not a dumbbell row fan,” he said. “I get so much weird, cross-abdominal flexing that it makes me feel like I’m thickening my waist.”
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2. Plate-Loaded Iso Row Machine
Next, they shifted to the plate-loaded iso row machine for more controlled unilateral pulling.
Sulek locked into each side individually. He focused on squeezing his lats at the top of each rep. The machine allowed him to isolate the muscles evenly on both sides.
Bumstead leaned forward slightly to deepen the stretch at the bottom. Meanwhile, Laid adjusted the seat height to hit his mid-back more directly. They all emphasized strict form.
Sulek admitted that he hasn’t been hitting shoulders as much lately.
“They’re rounder than my arms are by at least an inch,” he said. “I’m trying to get my arms up. They’re fine for now. I’ll do them once my arms are an inch bigger.”
3. Straight-Arm Pulldowns w/ Rope
The third exercise targeted the lats from a different angle using straight-arm rope pulldowns.
They performed these with full range of motion. The key was to keep arms straight and let the lats do the work. Sulek focused on keeping tension constant throughout the movement.
Bumstead advised using light weight to avoid shoulder engagement. He emphasized driving the arms down through the hips for full lat engagement. Laid echoed this and added slow eccentrics for added burn.
This movement served as a bridge to the heavier finisher. They used it as a pump builder. Everyone kept reps high and rests short. The goal here was connection over brute strength.
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4. Chest Supported Dumbbell Rows
Moving into heavier territory, the group knocked out chest-supported rows to add thickness.
Sulek mentioned that these allow him to push heavier without engaging the lower back. With the chest supported, he pulled deep and hard through the elbows. He said this gave him better upper-back activation.
Bumstead used a slightly steeper incline to shift tension lower. Laid worked in with slightly lighter weights, maintaining higher reps. Each athlete adjusted grip angle to hit different fibers.
Sulek explained why he started favoring this over bent-over barbell rows.
“I’ve been doing more chest supported,” he said. “Three plates bent over was like a good set, but I’ve been hitting my lower back so much. I’m trying to get wide up top.”
5. Seated Rows (Tri-Set Finisher)
The session ended with a brutal tri-set finisher, starting with seated cable rows for pump and volume.
They hit three exercises back-to-back. Seated rows were first, immediately followed by rope pulldowns and supported dumbbell rows. This circuit gave them zero rest between movements.
Each set focused on different angles. The seated rows hit the middle back, rope pulldowns hit the lats, and dumbbells brought everything together. Everyone fought through fatigue.
Sulek said this approach helped him end with maximum blood flow. “I’m trying to get wide up top,” he said. “This helps me stretch and squeeze while I’m fully fatigued.”
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Sam Sulek, Chris Bumstead, and David Laid: Full Back Workout Roster
| Exercise | Equipment Used | Variation/Style | Notes |
|---|---|---|---|
| Lat Pulldown | Cable Machine | Underhand grip | Sulek avoids dumbbell rows to limit waist engagement |
| Plate-Loaded Iso Row Machine | Plate-Loaded Machine | Unilateral focus | Each side trained separately for even contraction |
| Straight-Arm Pulldowns w/ Rope | Cable w/ Rope | Light weight, full stretch | Emphasis on lat isolation and constant tension |
| Chest Supported Dumbbell Rows | Incline Bench + Dumbbells | Moderate to heavy weight | Preferred over bent-over rows for better control |
| Seated Rows (Tri-Set Finisher) | Cable + Rope + Dumbbells | No rest between exercises | Final circuit to pump blood and end session with intensity |
Watch Sam Sulk, Chris Bumstead and David Laid Back Workout:
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Overview
Sam Sulek teamed up with Chris Bumstead and David Laid for a heavy back day. First, they opened with underhand lat pulldowns to engage the lats. Then, they moved to plate-loaded rows for unilateral strength. Next, they hit straight-arm pulldowns to isolate the lats. After that, they performed chest-supported dumbbell rows for added thickness. Finally, they finished with a brutal tri-set, pushing through fatigue. Overall, the session blended volume, variety, and intensity to target the entire back.
Featured Image – Sam Sulek Crushes Full Back Day Workout Routine with Chris Bumstead & David Laid – Credit: @Cbum, @Sam_Sulek, @davidlaid (Instagram)
