Name: Playbook - Sam Sweeney - 10/12 Core, Biceps, Triceps
Uploaded: 2026-06-17T00:04:46.991Z
Duration: 60 min
Description: 10/12 Core, Biceps, Triceps

Kody Young

Triceps are shaking!! This is by far my favorite exercise day! 💪🏼🙌🏻

Kelsey

Pump is the real deal❤️‍🔥🙌🏻💋🐝✅let’s f*roll🖖🏻

yangBAE

Biceps are swole!!! 🤣🔥💪🏻💪🏻💪🏻

Donalee

Staggs

Now that’s what I call a pump!!! Hands down best accessory day yet 💪🤩 tempo is everything 🙌

Megan

Not going to be able to wash my hair bc my arms feel swole as all get out! 💪🏻🔥

Stephanie

Alexandra Casi

Humberto

I hate doing biceps and triceps but I love the layout of this program. ❤️

Jess

Ashley Greeley

Ashlee

Absolutely killer workout. Loved every second of it!

Chelsea

Lynn

My hubby is really enjoying the pause workouts!!

Janelle

Audi

Hannah

Kenia

Lakshmi Neelesh Nimmagadda

Maryse Lalumiere

Nyakeh

DeAnna

Kimmy

Raquel Maria

Antionette

Thank you for always making it fun, interesting and challenging.

Katie

My arms feel like dinosaur arms…🦖💪🏼

JulieAnn

Well, damn. My arms are done for. Kinda pumped (pun intended) for concentric work next week!

First workout on this app! loved it! 💪🏼🔥

Mia Arrowsmith

Kashay Sullivan

Lindsay

NATASHA

Jane

Melia

Absolutely perfect. Every single workout pushes me to new limits I didn’t think were possible. Sweendogg for life! ❤️‍🔥❤️‍🔥❤️‍🔥

Audry

Jayne

Jennifer

Jessica

Wow!!! Don’t know if it was the new sweeney shirt or this awesome split but today was 🔥🔥🔥🔥

Great pump to n this fine Wednesday 💪🏾

Porchia

Stacey

Kathryn

Taylor

Andrea

Mary

Loved the tempo work today… could barely flex the arms were so pumped!

Megan Laudick

Happy Wednesday!

Warm Up: foam roll, upper body warm up and activation routine A or B from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Core, Biceps, Triceps: 

Compound Set: 
1A. Plate Otis Up: 4-5S/5R [5 second hold at the top of each rep] 
1B. Side Plank Hold: 4-5S/45 second hold 

Compound Set: 
2A. EZ Bar Skull Crushers: 4S/8-12R total [4-6R with 2 second pause at the bottom of each rep + 4-6R with no pause at the bottom] 
2B. Single Arm Cable Kickback: 4S/8-10R each side [2 second hold at the top of each rep] 

Compound Set: 
3A. EZ Bar Curls: 4S/8-12R total [4-6R with a 2 second hold at the top of each rep + 4-6R with no hold] 
3B. Single Arm Cross Body Cable Curl: 4S/10-12R each side [2 second hold at the top of each rep] 

Triset: 
4A. Seated Plate Overhead Extension: 3S/15-20R
4B. Standing Plate Curls: 3S/15-20R 
4C. Standing Cable Crunch: 3S/10R [3 second hold at the top of each rep]

10/12 Training Day Overview

Rep Count: 5R
Tempo: 5 second hold at the top of each rep 
Modification: no weight, or plate loaded crunch

Set Up: 
- grip a plate with both hands
- lie on the ground in a supine position, chest up
- bend your legs and plant your feet on the ground
*optional to pin your feet under dumbbells or a machine to help you keep a stable base to work from 
- extend your arms holding the plate and position the plate above your chest

Execution: 
- drive your low back into the ground and use your core to lift your torso up and towards your legs 
- as you lift your torso, keep your arms extended but rotate the plate so it is in the overhead position at the top of the rep 
- think about keeping a tall torso, drive your ribs down, and keep a neutral spine at the top of the rep
- contract your core and hold for 5 full seconds 
- keep control of the movement and lower your back to the ground again with control
- as you lower your torso, rotate your plate back over your chest at the bottom of the rep

Plate Otis Up

Time: 45 second hold on each side
Tempo: hold
Modification: bend both the top and bottom legs at 90 degrees and support your bottom knee on the ground

Set Up: 
- get on the ground in a side plank position, stack your feet or stagger one over the other for a more stable base
- make sure your elbow is under your shoulder, forearm planted on the ground 
- squeeze your glutes and keep your hips pinned forward

Execution: 
- lift your hips off the ground so your body is in line 
- use your obliques to hold your hips off the ground
- contract your obliques and hold at the top of the rep 
- try to keep your hips square forward as you move through each rep

Side Plank Hold

Compound Set

Rep Range: 8-12R total [4-6R w/pause + 4-6R steady]
Tempo: 2 second pause at the bottom of your first 4-6R, steady tempo on your final 4-6R 
Modification: dumbbell lying skull crushers

Set Up: 
- load the EZ bar with appropriate weight 
- grip the bar with a pronated grip, inside shoulder width 
- lie on a flat bench in a supine position 
- plant your feet on the ground and brace
- extend your arms and raise the bar over your chest
- pin your elbows in this position, in line with your front delts 

Execution: 
- bend your elbows and lower the EZ bar back towards your forehead
- when your arms are bent at 90 degrees, palms up, pause for 2 seconds on your first 4-6R [no pause on your final 4-6R]
- extend your arms and press the bar back over your chest
- contract your triceps at the top of the rep 
- pay attention to the tempo change 
- keep elbows pinned, keep them from drifting forward or back

EZ Bar Lying Skull Crushers [tempo change]

Rep Range: 8-10R each side 
Tempo: 2 second hold at the top of each rep 
Modification: pronated grip dumbbell tricep kickback 

*pronated grip

Set Up: 
- attach a single arm handle to one side of the cable and position it low 
- stand in front of the cable, facing the cable
- line the cable up with one arm and grip the handle with a pronated grip 
- keep a neutral spine and bend your chest towards the ground
- stagger your stance and hold this position 
- bend your arm and raise your elbow so it is in line with or slightly above your torso 
- rest the other hand on your knee to help keep you stable

Execution: 
- squeeze your elbow to your side and extend your arm back behind you
- contract your tricep and hold at the top for 2 seconds 
- bend your arm again and lower the cable until your arm is bent at 90 degrees again 
- complete all reps on one side before moving to the next side 
- keep your chest facing the ground and elbow pinned high

Single Arm Cable Kick Back

Rep Range: 8-12R total [4-6R w/ hold + 4-6R steady] 
Tempo: 2 second hold at the top of your first 4-6R, steady tempo on your final 4-6R
Modification: standing dumbbell curls

Set Up: 
- grip an EZ bar with both hands, supinated grip, shoulder width apart or just outside 
- stand with your feet hip width apart
- drive your ribs down and squeeze your glutes to brace
- extend your arms down by your sides so the bar rests on your legs 
- roll your shoulders back and pin your scaps down 

Execution: 
- pin your elbows by your sides
- lift the bar and curl it towards your front delts
- hold the contraction at the top for 2 seconds on your first 4-6R, no hold at the top on your final 4-6R
- lower the bar with control until your arms are extended down in front of you again 
- try to keep your shoulders from rolling forward
- keep your traps down and avoid swinging the weight up

EZ Bar Curls [tempo change]

Rep Range: 10-12R each side
Tempo: 2 second hold at the top of each rep 
Modification: dumbbell cross body curls

Set Up: 
- use no attachment on one side of the cable, position the cable low 
- stand next to the cable, facing 90 degrees from the cable 
- grip the know of the cable with a neutral grip and step forward 2-3 steps 
- allow the cable to pull your arm back so it is fully extended
- pin your elbow by your side 
- stagger your stance or stand with feet together and brace 

Execution: 
- lead wit your thumb, keep your elbow pinned, and curl the cable up and towards the center of your chest
- contract your bicep and hold at the top of the rep for 2 seconds 
- release the cable with control until your arm is fully extended again 
- complete all reps on one side before moving to the next

Single Arm Cross Body Cable Curl

Rep Range: 15-20R
Tempo: steady 
Modification: dumbbell overhead extensions

Set Up: 
- grip a plate in both hands, neutral grip on each side 
- sit on a bench and plant your feet on the ground 
- extend your arms and position the plate overhead
- drive your ribs down and brace your core
- keep a neutral spine 
- pin your elbows overhead in line with your shoulders

Execution: 
- bend your arms and lower your plate back behind your head
- lower the plate until you reach a 90 degree bend in your arms 
- extend your arms and press the weight back up and overhead
- contract your triceps 
- keep your elbows pinned in line with your shoulders

Seated Plate Overhead Extensions

Rep Range: 15-20R
Tempo: steady 
Modification: standing hammer grip dumbbell curls 

Set Up: 
- grip a plate in both hands, neutral grip 
- stand with your feet hip width apart
- drive your ribs down and squeeze your glutes to brace
- extend your arms down in front of you, pin your elbows by your sides 

Execution: 
- dig your elbows into your sides and lead with your thumbs as you curl the plate up towards your delts
- contract your biceps at the top of the rep 
- lower the weight with control until your arms are extended down by your sides again 
- keep elbows pinned by your sides
- keep your traps down and shoulders from rolling forward

Standing Plate Curls

Rep Count: 10R
Tempo: 3 second hold at the top of each rep 
Modification: banded standing crunch, or standard crunch 

Set Up:
- attach a rope attachment to one side of the cable and position it high 
- stand in front of the cable, face the cable 
- grip the rope with each hand, neutral grip 
- step away from the cable 2-3 steps 
- stand with your feet together 
- pin your hands holding the rope to the top of your head, point your elbows forward

Execution: 
- use your core as your pivot point and pull the cable as you drive your head towards the ground
- round your back slightly and contract your core, hold tension for 3 full seconds at the top of the rep 
- keep the rope pinned by your head and release the cable with control as you raise your chest back up until you feel a full stretch across your core again
- these take practice, play around with your positioning to find what works best for you

Standing Cable Crunch

Triset

10/12 Core, Biceps, Triceps

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

6/16 Quads, Glutes

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

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!!

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

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!!

10/12 Core, Biceps, Triceps

Community

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