Name: Playbook - Sam Sweeney - 1/1 Shoulders, Biceps, Triceps
Uploaded: 2024-03-04T17:09:25.334Z
Duration: 55 min
Description: 1/1 Shoulders, Biceps, Triceps

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

Ivana

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 🤭🤩

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

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

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

4/27 Full Body or Optional Rest Day

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

Omayma

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

Michelle Zabin

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

1/1 Shoulders, Biceps, Triceps

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