Name: Playbook - Sam Sweeney - 1/1 Shoulders, Biceps, Triceps
Uploaded: 2026-06-17T00:04:48.261Z
Duration: 55 min
Description: 1/1 Shoulders, Biceps, Triceps

Great workout - very quick and efficient in targetting the relevant muscles.

Ivana Gallo

Ahmad Wahid

Melissa

You are super human on those tricep floor presses. I did them from my knees and still face planted on the last set. 🥴

Regan

Kristina

Work out kicked my ass! Pulled through and my arms are shaking! Feels great though 🤭🤩

Shakira

Everything about that felt so great! Today was also the first time I was able to do Zottman curls 🤩 Progress 💪

Megan

Kayla

Excellent. Love the instructions.
Completed my 1st workout. Last one (Tricep Plank Push-up) was a 💦

Anastasia Clare

Emilie

Joyce

Kayleigh

Great workout! Thanks for the helpful play-by-plays! ❤️

Ashley

How am I just discovering you have an app! I’ve been looking up your workouts on the gram everyday while I warm up for a couple years. This is a game changer. Also I love that when I play your example videos it doesn’t pause my music. Well done girl.

Katie

Perfect upper body workout to ease back after the Christmas break. Thank you!

Sara

Heather

Wendy

Absolutely fantastic! My new favorite workouts!

Cara

Abigail

OUCH! Triceps are absolutely shaking! Amazing arm work

Teagan

Megan Laudick

Shannon Scroggins

First workout of 2022 and I’m wrecked 💥😮‍💨

Katelyn

Lauren Donovan

Hill

This workout was crazy!! Hoping I will be able to lift my arms today! 😃

Tracy

Nyakeh

It was tough maid me push my self. I had to drop weight twice so I could keep my form. Looking forward to being able to not have to drop weight.

Chris

Nicole

I’ve never done those tricep floor presses and they were KILLER!

Alyssa

Awesome way to start the New Year!  My tricep floor press needs some work 😂.

Misty

First time doing a daily training - I loved it!

Jenn

Anne

Oh my god my arms are gonna fall off thank u love u bye

Madison Lewis

Feeling fatigued, yet strong after this workout. Day 1 of 2022 in the books. So pumped to know I will be consistent with my workouts using your app. It will be a great fitness year. Happy New Year! 🎆

Paula

Kate Wolf

Last day of the current split.  Looking forward to the new split and a new year!!

1/1/2022 Training Day Overview:

Warm up routine: Foam Roll, Upper body warm up and activation routine from app.  

Superset: 
1. Cable Rope Facepull: 4S/20R, 15R, 12R, 10R
2. Cable Rope Upright Row: 20R, 15R, 12R, 10R

3. Seated Overhead Press: 4S/8-10R

Compound Set: 
4. Cable Rope Bicep Curls: 3S/10R, 15R, 20R
5. Dumbbell Zottman Curl: 3S/15R

Compound Set: 
6. Cable Rope Tricep Extensions: 3S/20R, 15R, 10R
7. Tricep Floor Press: 3S/15R

Rep Count: 
Set 1. 20R
Set 2. 15R
Set 3. 12R
Set 4. 10R
Tempo: Steady
Modification: Banded facepull or rear delt dumbbell rows

- Position the cable high, and use the rope attachment. 
- Grab the ends of the rope attachment with a pronated grip (overhand)
- Take 3-4 steps back and stagger your stance for stability. 
- Keep a braced core and neutral spine as you pull the rope back, think about ripping the rope apart as you pull. 
- Pull until your elbows are in line with your rear delts
- Keep the scap pinned and contract the rear delts at the top of each rep. 
- Elbows should be in line or slightly below the shoulders at the top of each rep. 
- Release with control

Cable Rope Facepull

Rep Range: 
Set 1. 20R
Set 2. 15R
Set 3. 12R
Set 4. 10R
Tempo: Steady
Modification: dumbbell upright row. 

- attach a cable rope attachment and position it low on the cable. 
- grip the rope with a pronated grip 
- face the cable and step 1-2 steps away
- start with arms extended down
- lead with the elbows as you row the rope up towards your high chest
- elbows should be above the shoulders at the top of the rep [arms in a V shape]
- contract the lateral delts
- lower with control until arms are fully extended down in front of you.
- keep the traps down, lift with the shoulders

Cable Rope Upright Row

Superset

Rep Count: 8-10R
Tempo: Steady

- Sit on a bench with a back support, plant feet on the ground
- Grab a dumbbell in each hand and rest them on your knees
- lift each leg and press the dumbbells up  into the overhead position 
- Tuck the pinkies slightly as you lower, elbows in front of the shoulders
- Lower to ~90 degree bend in the elbows (or just below)
- drive your feet through the ground and exhale as you press the dumbbells up into the overhead position 
- Do not clang dumbbells together at the top of the rep, keep dumbbells in line with the shoulders in the overhead position

Seated Overhead Press

Rep Count: 20R, 15R, 10R
Tempo: Steady
Modification: Dumbbell Hammer Curls

- attach a cable rope attachment and position it low on the cable. 
- face the cable and take a step or two back
- grip the cable rope with neutral grip and pin your elbows by your sides. 
- curl the rope up, leading with the thumbs, towards the shoulders. 
- contract the biceps at the top of the rep. 
- lower with control until arms are fully extended.

Cable Rope Curls

Rep Count: 15R
Tempo: Steady

- Curl the dumbbells up 
- Rotate your wrists at the top 
- Lower the weights with your palms facing the ground
- Focus on a slow controlled movement

Zottman curl

Compound Set

Rep Count: 20R, 15R, 10R
Tempo: steady
Modification: 


- Use a cable rope attachment and position it high. 
- grip the rope with a neutral grip and pin the elbows by your sides. 
- start with arms bent at 90 degrees
- extend the rope down, ripping it apart, until your arms are fully extended at the bottom of the rep. 
- contract the triceps
- release with control until arms are bent at 90 degrees. 
- keep elbows pinned by your sides throughout.

Cable Rope Tricep Extension

Rep Range: 15R
Tempo: Steady
Modification: on knees

- get down on the group in a low plank position on your forearms. 
- squeeze the glutes and quads and brace the core. 
- keep the hips in line with your torso
- plant your palms on the ground, while on your forearms
- press through the palms up into a high plank position 
- contract the triceps 
- lower back to the forearms with control.

Tricep Floor Press

1/1 Shoulders, Biceps, Triceps

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

Jennifer

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Emily

Michelle 

6/5 Hamstrings, Glutes

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

1/1 Shoulders, Biceps, Triceps

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