Here is an outline of the typical shoulder workout routine that Sam Sulek might follow, along with estimated time durations for each exercise:

1. Warm-up (5-10 minutes): Begin with a general warm-up to increase blood flow and prepare the muscles for exercise. This may include light cardio such as jogging or cycling, along with dynamic shoulder stretches.
2. Barbell Shoulder Press (4 sets x 8-12 reps): Start with a compound exercise like the barbell shoulder press to target the deltoid muscles. Each set may take around 1-2 minutes, including rest intervals between sets.
3. Dumbbell Lateral Raises (3 sets x 10-15 reps): Move on to isolation exercises like dumbbell lateral raises to specifically target the side deltoids. Each set may take around 1-2 minutes, including rest intervals between sets.
4. Front Dumbbell Raises (3 sets x 10-15 reps): Perform front dumbbell raises to target the front deltoids. Again, each set may take around 1-2 minutes.
5. Rear Delt Flyes (3 sets x 10-15 reps): Finish with rear delt flyes to target the rear deltoids. Each set may take around 1-2 minutes.
6. Cool-down and Stretching (5-10 minutes): Conclude the workout with a cool-down period, including static stretching exercises to improve flexibility and reduce muscle tension.

For Sam Sulek’s forearm workout routine, here’s a general outline along with estimated time durations for each exercise:

1. Wrist Curls (3 sets x 10-15 reps): Start with wrist curls using either a barbell or dumbbells to target the flexor muscles of the forearm. Each set may take around 1-2 minutes, including rest intervals between sets.
2. Reverse Wrist Curls (3 sets x 10-15 reps): Perform reverse wrist curls to target the extensor muscles of the forearm. Each set may take around 1-2 minutes.
3. Dumbbell Hammer Curls (3 sets x 10-15 reps): Incorporate dumbbell hammer curls to engage both the forearm muscles and the brachialis. Each set may take around 1-2 minutes.
4. Farmers Walk (3 sets x distance or time): Implement farmers walks using heavy dumbbells or kettlebells to challenge grip strength and forearm endurance. Perform for a set distance or time, with each set lasting around 1-2 minutes.
5. Forearm Plank (3 sets x time): Conclude with forearm planks to engage the entire core and forearm muscles while also improving stability. Hold each plank for a set duration, typically around 30 seconds to 1 minute per set.
6. Cool-down and Stretching (5-10 minutes): Finish the workout with a cool-down period, including stretching exercises specifically targeting the forearms to promote flexibility and reduce muscle tension.

Here’s a sample biceps workout routine that Sam Sulek might follow, along with estimated time durations for each exercise:

1. Warm-up (5-10 minutes): Start with a light cardio warm-up to increase blood flow to the muscles and perform dynamic stretches targeting the arms and shoulders.
2. Barbell Bicep Curls (4 sets x 8-12 reps): Begin with barbell bicep curls, a compound exercise targeting the biceps brachii. Each set may take around 1-2 minutes, including rest intervals between sets.
3. Alternating Dumbbell Curls (3 sets x 10-15 reps per arm): Move on to alternating dumbbell curls to isolate each bicep individually. Each set may take around 1-2 minutes.
4. Preacher Curls (3 sets x 10-15 reps): Perform preacher curls using either a preacher bench or an incline bench with a barbell or dumbbells to emphasize the peak contraction of the biceps. Each set may take around 1-2 minutes.
5. Hammer Curls (3 sets x 10-15 reps): Incorporate hammer curls to target the brachialis and brachioradialis muscles in addition to the biceps. Each set may take around 1-2 minutes.
6. Concentration Curls (3 sets x 10-15 reps per arm): Finish with concentration curls to isolate the biceps and achieve a full range of motion. Each set may take around 1-2 minutes.

Here is a condensed version of Sam Sulek chest workout:

1. Warm-up (5-10 minutes): Light cardio and dynamic stretches focusing on the chest and shoulders.
2. Bench Press (4 sets x 8-12 reps): Compound exercise targeting the chest, shoulders, and triceps. Rest 1-2 minutes between sets.
3. Dumbbell Flyes (3 sets x 10-15 reps): Isolation exercise focusing on stretching the chest muscles. Rest 1-2 minutes between sets.
4. Incline Bench Press (3 sets x 8-12 reps): Targets the upper chest muscles. Rest 1-2 minutes between sets.
5. Push-Ups (3 sets x max reps): Bodyweight exercise to fatigue the chest muscles. Rest 1-2 minutes between sets.
6. Cool-down and Stretching (5-10 minutes): Light cardio and static stretches focusing on the chest muscles.

Here is a condensed version of Sam Sulek chest workout:

1. Warm-up (5-10 minutes): Light cardio and dynamic stretches targeting the core.
2. Bicycle Crunches (3 sets x 20 reps per side): Targets the rectus abdominis and obliques. Rest 30-60 seconds between sets.
3. Plank (3 sets x max hold time): Engages the entire core. Hold each plank for as long as possible with good form. Rest 30-60 seconds between sets.
4. Russian Twists (3 sets x 20 reps per side): Works the obliques and improves rotational stability. Rest 30-60 seconds between sets.
5. Leg Raises (3 sets x 12-15 reps): Targets the lower abs. Rest 30-60 seconds between sets.
6. Cool-down and Stretching (5-10 minutes): Light cardio and static stretches focusing on the core muscles.

Here is a condensed version of Sam Sulek legs workout:

1. Warm-up (5-10 minutes): Light cardio and dynamic stretches focusing on the legs.
2. Squats (4 sets x 8-12 reps): Compound exercise targeting the quadriceps, hamstrings, and glutes. Rest 1-2 minutes between sets.
3. Lunges (3 sets x 12-15 reps per leg): Works the quadriceps, hamstrings, and glutes. Rest 1-2 minutes between sets.
4. Leg Press (3 sets x 10-15 reps): Targets the quadriceps, hamstrings, and glutes. Rest 1-2 minutes between sets.
5. Romanian Deadlifts (3 sets x 10-12 reps): Focuses on the hamstrings and glutes. Rest 1-2 minutes between sets.
6. Calf Raises (3 sets x 15-20 reps): Targets the calf muscles. Rest 1-2 minutes between sets.
7. Cool-down and Stretching (5-10 minutes): Light cardio and static stretches focusing on the leg muscles.