Name: Playbook - Sam Sweeney - 1/10 Deadlifts, Biceps, Triceps [CH WK1/D5]
Uploaded: 2026-06-17T00:04:43.083Z
Duration: 75 min
Description: 1/10 Deadlifts, Biceps, Triceps [CH WK1/D5]

this workout was everything i knew it was gonna be…juicy 💪🏾. deadlifts, biceps, and triceps is my new favorite day

LaQuanda Jones

😮‍💨😮‍💨😮‍💨😮‍💨

Nyakeh

I think deadlifts and arms are now my favorite combo 🙂‍↔️

Mandy Rigsby

Had to skip the optional and 2 deadlifts for time crunch, but the rest of it 🤌🏼🤌🏼

Abby

Katie

Helena

Wow you were not kidding when you said pump day 😂 Also love this day a lot cause of my all time fav deadlifts hehe.

Lamia

Really loved the grip change compound set with wide/regular curls and sup/pro cable extensions. Hit so right 💪😍

Megan

Kristy Conger

Ruth

Rosa

Michelle 

Janelle

And the final challenges just keep on hitting!

Kate

Becky

Jennifer

Great way to wrap up the first full week of 2025

Lexi

OH. MY. GOD. 

was waaaayyyy out of deadlift form. Arm pump. That ender ended me. 

Loved it all

Tiffany

These movements felt great! 🏋️‍♀️

Tayler

Elaine Rondon

Sonja

Finally got my stars ⭐️ under control great lift 
No time for the last two bonus sets 😞💪🏼great lift

Joanne Nichols

Rachel

Jess

Amie

🔥🔥🔥🔥. Wow!  What an amazing week. I am sore in all the right places. Thank you!

Lorena

Betty

Jodii

Mia Arrowsmith

That last set was so deceiving!!!!! Holy smokes what a way to end that workout! 😍🥵

Ellie

Think this split might be my favorite 🔥🔥

Karissa

Stephanie

Pamela

Carmen

I'm so sored from tuesday and thursday workout. Thanks for a kick ass first week Sam and Noel.

Sam V

Marta

Jenn

JulieAnn

Natasha

how I've missed a rugged arm day!! 🤙🏻🤙🏻

Rachel Ratvasky

Amazing workout. Such a good feeling to twirl out with you  again Sam ❤️

Shirin

Happy Friday!

Week 1 of 6 week split

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Deadlifts, Biceps, Triceps: 

1a. (Weighted) Back Extensions: 3S/5R w/ 5 second hold at the top of each rep 
1b. Seated Dumbbell Good Morning: 3S/5R w/ 5 second eccentric 

2. Barbell Deadlifts: 4S/6-10R 

3a. EZ Bar Bicep Curls: 4S/8-12R 
3b. Flat Bench Lying Skull Crushers: 4S/8-12R 

4a. Seated Hammer Grip Concentration Curls: 3S/6-8R wide + 6-8R standard
4b. Double Cable Tricep Extensions: 3S/6-8R supinated + 6-8R pronated 

5a. Cable Rope Hammer Grip Curls: 2S/10R drop 10R drop 10R 
5b. Cable Rope Tricep Extensions: 2S/10R drop 10R drop 10R

Optional Extra Credit Challenge: AMRAP Metabolic Finisher: 
6a. Front Racked Farmers Carry: 20 seconds
6b. Wall Balls: 5R

1/10 Training Day Overview

Rep Count: 5R
Tempo: 5 second pause at the top of each rep 
Modification: supermans 

Target Muscle Groups: low back, core/entire trunk 

Set Up: 
- position yourself on the back extension machine so your feet are low on the platform and the pad is in line with your hips 
- drive your hips into the pad
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your torso forward so your head faces the ground 
- hug a plate to your chest
- keep a neutral head, neck, and spine

Execution: 
- use your trunk (low back and core) to raise your torso away from the ground 
- lift your torso until it makes a straight line with your legs at the top of the rep 
- contract your low back/core
- lower your torso towards the ground again with control 
- control the movement through your low back and core- do not overload this movement

Paused (Weighted) Back Extensions

Rep Count: 5R
Tempo: 5 second eccentric
Modification: standing dumbbell or banded good morning 

Target Muscle Groups: glutes/hips, core/trunk 

Set Up: 
- grip a dumbbell in each hand
- sit on the end of a bench 
- bend your legs, plant your feet in a wide stance on the ground, toes forward or slightly out
- extend your arms down in front of your torso and hold the dumbbells down between your legs
- squeeze your glutes, pull belly button to spine, and set a strong brace
- tuck your chin and keep a neutral head, neck, and spine 
- keep a flat back- neutral head, neck, and spine

Execution: 
- screw your feet into the ground, push knees out
- think about driving your hips back and down into the bench 
- keep a flat back and bend your torso forward 
- lower the dumbbells between your legs and towards the ground
- keep your legs bent, chest facing the ground, full stretch in your hamstrings and glutes at the bottom of the rep 
- drive feet into the ground, think about pushing your hips in 
- use the tension in your hamstrings and glutes to raise your torso and lift the dumbbells into the upright position again 
- contract your glutes and hamstrings at the top of the rep 
- keep your back flat

Slow Eccentric Seated Dumbbell Good Mornings

Primer Compound Set

Rep Range: 6-10R
Tempo: steady, power
Modification: trap bar, dumbbell or kettlebell deadlifts

Target Muscle Group: back, legs, core, entire posterior chain

Set Up: 
 - load the bar with appropriate weight 
- stand behind the bar, position the bar so it is in line with/above “mid shoelace “
- take a hip width stance or slightly inside, toes forward (feel free to play around with stance, your mobility and anatomy will play a large role in the width of your stance)
- create a tripod foot with your feet, think about connecting/pressing through the base of your big toe, little toe, and heel
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a neutral spine and hinge at your hips 
- bend forward to grip the barbell
- grip the barbell with a pronated grip (feel free to use straps), hook grip, or an under/overhand grip (Use a “death grip” on the bar)
- grip should be just outside of your hips
- sink your hips down and lift your chest so it is facing forward 
- activate your lats by depressing your scapula (shoving them down and pinning them there) and think about breaking the bar around your body to create tension
*as you do this the bar should be pulled right up to your shins
- keep head/neck/spine neutral

Execution: 
- take a bracing breath, expand your core 3D
- keep a neutral spine, and press your feet through the ground
- leg press the weight up until the bar is at knee level 
- as the bar reaches your knees, drive your hips in and extend your legs
(think about your knees externally rotating as you pull the bar, and push hips in> torque)
- raise your torso upright and lift the bar into the standing position
- contract your entire posterior chain and keep tight, make sure to reach full hip extension at the top of the rep, but don’t hyperextend through the low back
- reverse the movement and lower the bar with control, keep the bar as close to your body as possible
- reset your breath in between each rep
- at the top and bottom of the rep we should always be able to ‘read the logo on your shirt’- this just means keep your chest up and facing forward

Barbell Deadlift

Rep Range: 8-12R
Tempo: steady 
Modification: standing dumbbell curls

Target Muscle Group: biceps

Set Up: 
- grip the ez bar with a supinated grip, just outside of hip width apart
- extend your arms down to hold the bar in front of your torso
- pin your elbows to your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your traps pinned down, shoulders back 

Execution: 
- dig your elbows into your sides
- bend your arms and curl the bar towards your chest
- contract your biceps at the top of the rep 
- keep your elbows pinned by your torso
- extend your arms and lower the bar down in front of your torso again 
- be sure to fully extend your arms between each rep

Standing EZ Bar Bicep Curls

Rep Range: 8-12R
Tempo: steady 

Target Muscle Group: triceps

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie in a supinated position on a flat bench 
- plant your feet on the ground 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and position the dumbbells over your chest, palms facing in towards one another
- pin your elbows directly over your front delts

Execution: 
- bend your arms and lower the dumbbells towards your head on either side
- lower to at least a 90 degree bend in your arms
- extend your arms and press the dumbbells over your chest again 
- contract your triceps 
- keep wrists pinned straight

Flat Bench Dumbbell Skull Crushers

Superset

Rep Range: 6-8R wide + 6-8R standard
*12-16R total
Tempo: steady 
Modification: stand with elbows against a wall behind you

Target Muscle Group: biceps

Set Up: 
- grip a dumbbell in each hand, hammer grip 
- sit on the double cable lat pulldown bench, facing away from the cables
- adjust the knee pads of the bench to be in line with your elbows 
- extend your arms down by your sides and drive your elbows into the pads so they are pinned slightly behind your torso 
- pull belly button to spine, and set your brace
- keep your traps down, shoulders back 

Execution: 
- drive your elbows into the pads
- bend your arms and curl the dumbbells out at a wide angle
- contract your biceps
- keep your elbows glued to the pads and extend your arms towards the ground again on either side
- halfway through your reps, keep a hammer grip but curl the dumbbells straight forward, towards your front delts on either side
- contract biceps and extend your arms towards the ground again

Seated Dumbbell Hammer Grip Concentration Curls

Rep Range: 6-8R supinated + 6-8R pronated 
Tempo: steady 
Modification: bent over tricep kickbacks (supinated to pronated grip)

Target Muscle Group: triceps

Set Up: 
- stand behind the seat of the double cable pulldown machine
- face the cables
- squeeze your glutes, pull belly button to spine, and set your brace
- grip each handle with each hand, begin with a supinated grip on each handle
- bend your arms and pin your elbows to your sides
- begin with arms bent at 90 degrees
- keep your traps down, shoulders back 

Execution: 
- pull the cables straight out on either side of your torso
- contract your triceps
- keep your elbows by your sides and bend your arms
- lower the cables back to a 90 degree bend in your arms again 
- switch your grip to pronated halfway through your rep count

Double Cable Tricep Extensions

Rep Count: 10R drop 10R drop 10R
*drop the weight by 10-50% each drop set
Tempo: steady
Modification: standing dumbbell hammer curls 

Target Muscle Group: biceps

Set Up: 
- attach a cable rope to one side of the cable and position it low 
- step in front of the cable, facing the rope
- extend your arms down to grip the ends of the rope with a neutral grip 
- pin your elbows to your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your traps down and shoulders back 
- keep a tall and upright torso

Execution: 
- dig your elbows into your sides
- bend your arms and curl the ends of the rope towards your front delts on each side
- rip the rope apart at the top of the rep 
- contract your biceps
- keep elbows by your sides and extend your arms as you lower the cable in front of you again 
- be sure to fully extend your arms at the bottom of each rep

Cable Rope Bicep Curls

Rep Count: 10R drop 10R drop 10R 
*drop the weight by 10-50% each drop set
Tempo: steady 
Modification: bent forward neutral grip tricep kickbacks 

Target Muscle Group: triceps

Set Up: 
- attach a cable rope to one side of the cable, position it high 
- step in front of the cable, facing the rope
- grip the ends of the rope with each hand, neutral grip 
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your arms and pull the cable down, pin your elbows by your sides
- begin with arms in a 90 degree bend

Execution: 
- pull the rope and extend your arms straight down towards the ground
- pull the rope apart at the top of the rep, on either side of your legs
- contract your triceps
- keep your elbows dug into your sides and bend your arms again 
- release the cable back to the start position 
- keep traps down, shoulders back

Cable Rope Tricep Extensions

Get through as many rounds as possible within the 3 minute time frame. Take little to no rest from movement to movement.

Time: 20 seconds
Tempo: steady 

Set Up: 
- grip a kettlebell or dumbbell in each hand
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- clean/shrug the kettlebells up to the front racked position, rest the kettlebells on your front delts
- keep your elbows high and pointing out to each side to support the weight of the kettlebells
- keep the kettlebells in this front racked position 
- keep a tall torso
- tuck your ribs down and hold your brace

Execution: 
- step forward and walk in a slow and steady pace

Front Racked Farmers Carry

Rep Count: 5R
Tempo: steady, explosive
Modification: dumbbell or kettlebell thrusters

Set Up: 
- grip a med ball in both hands, hold the ball at your chest
- stand in front of a wall, about 2 feet away, face the wall 
- get into a slightly wider than hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- push your hips back, bend your knees
- lower into a full squat
- extend your legs, drive your hips in 
- as you press up from your squat position, use the momentum to extend your arms and toss the ball high to tap the wall 
- catch the ball softly, hold it at your chest
- move directly into the next rep 
- keep this one fluid movement

Wall Balls

Optional Extra Credit Challenge: AMRAP Metabolic Finisher

1/10 Deadlifts, Biceps, Triceps [CH WK1/D5]

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

Porchia

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

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

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.  😤🥵

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

Heather

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!!

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

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!!!

1/10 Deadlifts, Biceps, Triceps [CH WK1/D5]

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