Name: Playbook - Sam Sweeney - 10/16 Delts + Biceps + Triceps
Uploaded: 2026-06-17T00:04:41.528Z
Duration: 90 min
Description: 10/16 Delts + Biceps + Triceps

Shoulder press progression during this split was amazing 🔥

Gonna miss this split. Excited for the next!!!!

Audry

Megan

Some personal struggles but upper body pumped

Ralph John Roy

Loved the mix today! Favorite arm day of this split 💯

Serena

Didn’t want to workout today but glad I did 👊

Deja

Angie

Brittanie

Chelsea

Corrine

Full range if motion front raises we great!

Kristin

I have tried other workout program apps and by far your is the most efficient and powerful.

Lindsey

I can’t believe we are almost at the end of this split. Love every bit of it even on the days when I don’t feel like showing up. ❤️❤️❤️

Mia Arrowsmith

Marta

Lorena

🔥🔥🔥💪🏽
I’m going to miss this split!!

Regina

Keri

Good lift!  Crap sleep but we got it done! Everything felt so heavy!

Kimmy

JulieAnn

Suanne Camacho Tumaquip

Happy Thursday! 

Week 6 of 7 (week 7 deload)

Pre Training Mobility and Warm Up: Please use the warm up listed and/or 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.

Overhead Strength + Delts + Biceps + Triceps: 

Warm Up: 
1a. Wall Slides: 1-2S/30-60 seconds 
1b. Banded External Rotations: 1-2S/10-20R
1c. Seated Dumbbell Overhead Press Primer Sets: 1-2S/2-3R 

Strength Training: 
2. Seated Dumbbell Overhead Press: 5S/4-6R

3. Single Arm Standing Arnold Press: 3S/6-8R each side

4a. Double Cable Curls (facing away: 3-4S/8-12R 
4b. Double Cable Tricep Extensions : 4S/12-15R

5a. Single Arm Concentration Curls: 2-3S/6-8R each side
5b. Single Arm Overhead Tricep Extensions: 2-3S/6-10R each side

6. :3S/20R total

10/16 Training Day Overview

Rep Range: 30-60 seconds 
Tempo: steady 

Set Up: 
- stand with your back pressed against  a wall 
- squeeze your glutes, set a neutral pelvis position, and brace
- raise your arms by your sides and bend them at 90 degrees
- press the backs of your hands and elbows against the wall, keep them pinned to the wall 
- keep back flat against the wall

Execution: 
- exhale and extend your arms as you slide them up the wall and into the overhead position
- work to keep your elbows and hands sliding agains the wall 
- inhale and bend your arms and slide them back down the wall to a 90 degree bend
- move slowly, focus on breath and movement pattern

Wall Slides

Rep Count: 10-20R 
Tempo: steady  
Modification: light dumbbell or plate external rotations

Set Up: 
- loop a long loop band around a rack 
- step in front of the rack, facing the band
- grip the hand with a pronated grip, shoulder width apart
- extend your arms straight forward and step away from the rack so you can feel the tension of the band
- plant your feet on the ground, squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall and upright torso

Execution: 
- bend your elbows and drive them wide
- externally rotate your arms and pull the band so your knuckles are facing the ceiling
- pin the 90 degree bend in your arms and rotate your arms forward again, knuckles pointing towards the rack 
- continue "greasing the groove" of your shoulder joint

Banded External Rotations

Rep Count: 2-3R
set 1: 50% of working weight
set 2: 50-75% of working weight 
[add another ramp up set if appropriate]
Tempo: steady

*these are light sets to be used as a neural primer to your heavy sets. We want these to be as clean as possible. Use these sets to practice set up, and execution. The goal is to make your working sets looking as easy as your ramp up sets.

Seated Dumbbell Overhead Press Ramp Up Sets

Warm Ups and Activation

Rep Range: 4-6R 
*rest at least 120 seconds, 180 seconds if appropriate
Tempo: steady, powerful

Target Muscle Groups:  delts

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- sit on a bench, plant your feet on the ground, press your back into the bench
- keep a tall torso, drive your ribs down, hold a tight brace in your core
- use your knees to assist you in extending each arm and lift the dumbbells into the overhead position, dumbbells directly over your delts
- keep armpits pointing forward, knuckles pointing towards the ceiling
- tuck your pinkies forward just slightly 

Execution: 
- bend your arms so your elbows travel slightly in front of your torso
- lower the dumbbells on either side to at least a 90 degree bend in your arms
- extend your arms and press the dumbbells overhead again 
- stabilize and contract your delts

Seated Dumbbell Overhead Press

Rep Range: 6-8R each side 
Tempo: steady

Target muscle groups: delts (front, lateral, rear)

Set Up: 
- grip a dumbbell in one hand, pronated grip
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- drive your ribs down and keep a stiff trunk 
- lift the dumbbell and extend your arm into the overhead position, dumbbell directly over your delt
- tuck your pinky forward slightly 

Execution: 
- bend your arm and lower the dumbbell to a 90 degree bend in your arm
- keep the bend in your arm and rotate your grip to supinated as you bring the dumbbell in front of your face
- rotate your arm back out to your side, palm facing forward again 
- extend your arm and press the dumbbell overhead again 
- stabilize and contract your delt

Single Arm Standing Arnold Press

Rep Range: 8-12R 
Tempo: steady 
Modification: incline bench bicep curls

Target muscle group: biceps

Set Up: 
- attach a handle to each side of the cable and position them low
- grip each handle with each hand, supinated grip
- face away from the cables
- pull the cables and step to the center and 2-3 steps forward, in front of the cable
- plant your feet on the ground, squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms down by your sides and back towards the cables behind you
- arms should be positioned behind your torso
- pin elbows behind your torso
- keep your traps down, shoulders back
- drive ribs down 

Execution: 
- keep elbows in place and bend your arms
- pull the cables and curl the handles towards your chest on either side
- contract your biceps
- keep elbows pinned and extend your arms down and back towards the cables again

Double Cable Curls (facing away)

Rep Count: 12-15R 
Tempo: steady 
Modification: chest supported tricep kickbacks 

Target muscle group: triceps

Set Up: 
- use no handle attachments and position each side of the cables high
- grip the knob of each cable on either side with the opposite hand, neutral grip 
- the cables should criss cross in the center, in front of your torso
- step to the center and 1 step back from the cable, facing the cables
- plant your feet on the ground, squeeze your glutes, set a neutral pelvis position, and brace
- pin your traps down, shoulders back 
- bend your arms and pin your elbows by your sides

Execution: 
- extend your arms and pull the cables down and out to either side
- contract your tricepes
- keep elbows pinned out by your sides
- bend your arms and return cables to the center again

Double Cable Tricep Extensions

Superset

Rep Range: 6-8R each side
Tempo: steady 
Modification: single arm concentration curls

Target muscle group: biceps

Set Ups:
- set your bench to a ~70-80 degree angle 
- grip a dumbbell with a supinated grip 
- step behind the bench, lean your chest into the bench, hook one arm over the pad
- plant your arm on the pad, position elbow under your delt
- press your tricep into the pad
- pull your shoulders back, pin traps down
- extend your arm down and grip the handle with a supinated grip

Execution: 
- keep elbow pinned under your delt
- bend your arm and curl the dumbbell towards your delt on one side
- contract your bicep
- extend your arm and lower the dumbbell away from your delt 
- be sure to fully extend your arm between each rep

Single Arm Machine Concentration Curls

Rep Range: 6-10R each side
Tempo: steady 

Target muscle group: triceps 

Set Up: 
- grip a dumbbell in one hand, neutral grip
- stand with feet hip width apart
- squeeze your glutes, set a neutral pelvis position, and brace
- stand tall, pin your traps down, shoulders back 
- lift the dumbbell and extend your arm overhead 
- pin your elbow over your delt
- tuck your ribs down

Execution: 
- bend your arm and lower the dumbbell behind your head and towards the opposite shoulder
- lower the dumbbell to a 90 degree bend in your arm
- extend your arm and lift the dumbbell overhead again 
- contract your tricep

Single Arm Overhead Tricep Extensions

Rep Range: 20R 
Tempo: steady 

Target muscle group: delts

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- extend your arms down and hold the dumbbells in front of your torso
- stand with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall torso
- pin your traps down, shoulders back 
- keep your arms straight 

Execution: 
- keep one arm extended down in front of your torso
- lift one dumbbells straight forward and into the overhead position 
- stabilize and contract your delt at the top 
- lower your arm and return the dumbbells down in front of your torso 
- alternate each arm, each rep

Full Range of Motion Dumbbell Overhead Raise

10/16 Delts + Biceps + Triceps

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

Porchia

Jennifer

6/16 Quads, Glutes

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 ♾️

Katie

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

Nyakeh

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!!

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!!

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!

10/16 Delts + Biceps + Triceps

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