Name: Playbook - Sam Sweeney - 10/19 Core, Biceps, Triceps
Uploaded: 2024-03-04T17:09:26.884Z
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

Jessica

yangBAE

melanie

Amie

Brittany

Delaney

Lakshmi Neelesh Nimmagadda

Julieann Cunningham

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

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

Brianda

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

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

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 ❤️

10/19 Core, Biceps, Triceps

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