Name: Playbook - Sam Sweeney - 10/19 Core, Biceps, Triceps
Uploaded: 2026-06-17T00:04:46.961Z
Duration: 65 min
Description: 10/19 Core, Biceps, Triceps

Boomin!! 🤯 💥 💪 Loved the arm pump from this one.

Kody Young

Joyce

Feeling stronger with these biceps every week!!

Megan

Loved the new compound movements!🥰🔥💪🏻

Donalee

Laryn Welch

Stephanie

Great workout! I added a core exercise to the compound sets that didn’t include one and it made for a great workout!

Cayla

Hard in a great way!! My arms are going to hurt tomorrow haha

Shelby

Katie

Jess

yangBAE

Melanie

Amie

Brittany

Delaney

Jessica

Lakshmi Neelesh Nimmagadda

JulieAnn

Darrien

Between yesterday & today my upper body is toast 💪🏼💪🏼💪🏼🔥

Lori

Mia Arrowsmith

Absolutely love the switch up. The incline work killed my arms and the rep counts were perfect! Well done!

Humbled as always! Those seated ez bar curls were a surprising burn!

NATASHA

Crystal

Janelle

Jane

Audry

Jayne

Doing biceps & triceps with core is my new favorite!

Emma

April

Audi

The sets of 4 are giving me the best burn! 🔥

Humberto

Glamour muscles loading with these workouts!!  🔥

Porchia

Bonnie

Sorry 😢 I tried to swipe 5 stars. Enjoyed your work out. Love those Bulldogs. I have two myself. They hang out with me while I’m working out. Thanks for the kickass workout.

Dorene Stretar

FINALLY successfully competed v-ups!!! Sam, you have no idea how big of an accomplishment this is for me! It’s been a LONG struggle to get out of my own head and just perform the dang move! Thank you for a program that continues to push you & surprise you!

Rachelle

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. Otis Up: 5S/10R 
1B. Weighted Side Plank Crunch: 5S/30 seconds each side 

Compound Set: 
2A. Recline Alternating Hammer Curls: 4S/16-20R total [8-10R each side]
2B. Seated EZ Bar Partial Curls: 4S/10-12R

Compound Set: 
3A. Chest Supported Alternating Tricep Kickbacks: 4S/20-24R total [10-12R each side]
3B. Lying EZ Bar Rolling Skull Crushers: 4S/12-15R 

Triset: 
4A. Half Kneel Cable Rope High Curls: 3S/20R
4B. Kneeling Cable Rope Overhead Tricep Extensions: 3S/15R 
4C. V Ups: 3S/10R

10/19 Training Day Overview

Rep Count: 10R
Tempo: steady 
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
- 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

Otis Up

Time: 30 seconds each side 
Tempo: steady 
Modification: no weight, or 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
- lightly rest a small plate on your hip, hold it in place using your free hand 
- squeeze your glutes and keep your hips pinned forward
- lift your hips off the ground so your body is in line 

Execution:
- keep control and lower your hips to tap the ground 
- feel a full stretch through your obliques
- use your obliques to raise your hips off the ground until they are at the top of the rep again 
- contract your obliques at the top of the rep 
- try to keep your hips square forward as you move through each rep

Side Plank Weighted Crunch

Compound Set

Rep Range: 16-20R total [8-10R each side] 
Tempo: steady 

Set Up: 
- set your bench to ~70 degrees
- grip a dumbbell in each hand, neutral/hammer grip 
- sit on the bench and plant your feet on the ground 
- extend your arms down by your sides [so they are positioned behind your torso, straight down from your delts] 

Execution: 
- pin your elbows to the sides of the bench 
- bend one arm and lead with your thumb as you curl the dumbbell up and towards your front delt
- contract your bicep 
- lower the dumbbell with control until your arm is fully extended again 
- alternate curling on each side, each rep

Recline Alternating Hammer Curls

Rep Range: 10-12R 
Tempo: steady 
Modification: straight bar, or dumbbell partial curls 

Set Up: 
- load the bar with appropriate weight 
- sit on a bench with back support
- grip the bar with a shoulder width grip [supinated] 
- roll your shoulders back and pin your scaps down 
- rest the bar on your quads

Execution: 
- keep your shoulders back as you lift the bar off of your quads and curl it up towards your front delts 
- contract your biceps at the top of the rep 
- lower the bar back to tap your quads [partial curl] with control 
- continue partial reps, stopping the bar as it taps your quads
- keep your traps down as you curl

Seated EZ Bar Partial Curls

Rep Range: 20-24R total [10-12R each side] 
Tempo: steady 
Modification: seated, bent forward tricep kickbacks

Set Up:
 - position a bench at a 60-70 degree angle
- grip a dumbbell in each hand, neutral grip 
- position your chest and hips against the back pad of the bench 
- straddle the bench with your legs or bend your legs and position your knees up on the seat of the bench 
- squeeze your glutes and brace
- bend your arms and raise your elbows to pin them on either side of your torso [keep them in this position]

Execution: 
- lead with your pinky as you extend one arm straight back 
- contract your tricep 
- lower your dumbbell and bend your arm again at 90 degrees
- alternate extending each arm back one at a time
- make sure to keep elbows high, on either side of your torso

Chest Supported Alternating Tricep Kickbacks

Rep Range: 12-15R
Tempo: steady 
Modification: dumbbell rolling skull crushers

Set Up: 
- load an EZ bar with appropriate weight
- grip the EZ bar with a pronated grip
- lie on the ground in a supine position
- extend your legs
- extend your arms and lift the bar over your chest
- squeeze your glutes and brace

Execution: 
- keep your elbows in place as you bend your arms and lower the bar back towards your forehead 
- when your arms are bent at 90 degrees [back] drop your elbows down to your sides and immediately press the bar back up over your chest in a rolling motion
- keep your reps continuous and fluid
- keep elbows from flaring as you lower the bar back towards your head

Lying EZ Bar Rolling Skull Crushers

Rep Count: 20R 
Tempo; steady 
Modification: banded half kneel high curls 

Set Up: 
- attach a rope attachment to one side of the cable 
- face the cable and grip the rope with each hand, neutral grip
- step away from the cable 2-3 steps 
- get down into a half kneel position, one knee up- one knee down 
- face your chest towards the cable 
- lift your arms towards the cable and pin your elbows high, in line with or slightly above your front delts 
- keep a neutral spine, drive your ribs down and brace

Execution: 
- with elbows pinned high, pull the rope and lead with your thumbs as you curl the rope towards your face 
- spread the rope so your hands are on either side of your face
- contract your biceps
- keeping your elbows in place, release the cable rope until your arms are extended towards the cable again
- squeeze your glutes and keep your hips pinned in to create a stable base

Half Kneel Cable Rope High Curls

Rep Count: 15R
Tempo: steady 
Modification: banded kneeling overhead tricep extensions 

Set Up: 
- attach the rope to one side of the cable 
- grip each end of the rope with each hand
- face away from the cable and step forward 2-3 steps 
- get down into a kneeling position, both knees down
- drive your hips in, squeeze your glutes to create a stable base
- lift your arms and position the rope overhead
- keep your elbows pointing forward 
- keep your head/neck/spine neutral 

Execution: 
- keep your elbows pinned in position and extend your arms forward as you pull the rope
- when your arms are fully extended forward, contract your triceps
- keeping your elbows in place, release the cable rope back towards the cable until your arms are bent at ~90 degrees again 
- keep your torso stiff and in place

Kneeling Cable Rope Tricep Overhead Extensions

Rep Count: 10R
Tempo: steady 
Modification: straight leg toe touches, straight leg raise 

Set Up: 
- lie on the ground in a supine position, chest up
- extend your arms and legs
- keep arms and legs straight 

Execution: 
- think about drive your ribs down and use your core to lift your legs and upper body off the ground 
- reach your arms towards your legs
- tap your toes with your hands and contract your core at the top of the rep, in a V shape
- release your upper and lower body back down to the ground with control
- make sure to allow your core to control the movement
- this movement takes practice, if you do not feel in control when performing- use one of the modifications

V Ups

Triset

10/19 Core, Biceps, Triceps

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

Jennifer

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

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!!

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!!

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!

10/19 Core, Biceps, Triceps

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