Name: Playbook - Sam Sweeney - 10/2 Delts + Biceps + Triceps
Uploaded: 2026-06-17T00:04:41.577Z
Duration: 90 min
Description: 10/2 Delts + Biceps + Triceps

Priscilla

Wowww DB overhead presses are feeling better and not struggling as much 😂

Audry

Becky

I absolutely loved the cable bi and tri superset!!!

Love the added stability the isometric hold gives!

Megan

Michelle 

Serena

Ralph John Roy

Audi

Sam V

Rachel

Kimmy

Lorena

Marta

Brittanie

Regina

Feeling good 42.5’s on seated presses this week

Porchia

Nyakeh

JulieAnn

Jamie

Kimberly R

Happy Thursday! 

Week 4 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. Alternating Hammer Grip Preacher Curls: 4S/10-12R total 
4b. Flat Bench Alternating Skull Crushers: 4S/10-12R total 

5a. Seated Double Cable Bicep Curls [leaned forward]: 2-3S/12-15R
5b. Seated Double Cable Tricep Kickbacks: 2-3S/12-15R

6. Seated Plate Cab Drivers 3S/30R total

10/2 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: 10-12R total 
Tempo: steady 
Modification: seated, lean torso forward and pin elbows to inside of knees 

Target muscle group: biceps

Set Up: 
- grip a dumbbell in each hand, hammer grip 
- step behind the preacher curl pad
- lean your chest into the pad, hook your arms over the pad so your arms are pressed into the pad from armpit to elbows 
- keep dumbbells in line with your delts
- pin your traps down and back
- bend your arms at 90 degrees and hold this position

Execution: 
- keep one arm bent
- extend your other arm and lower the dumbbell away from you and towards the ground
- fully extend your arm at the bottom of the rep 
- drive your elbow/tricep into the pad
- bend your arm and curl the dumbbell towards your delt
- contract your bicep
- alternate each arm, each rep

Alternating Hammer Grip Preacher Curls

Rep Count: 10-12R total 
Tempo: steady 

Target muscle group: triceps

Set Up: 
- grip a dumbbell in each hand with a neutral grip
- lie on a flat bench in a supine position, plant your feet on the ground, press back into the bench
- lift the dumbbells over your chest and pin your elbows over your delts
- tuck your ribs down
- bend your arms at 90 degrees and lower the dumbbells to either side of your head
- hold this position 

Execution: 
- keep one arm bent at 90 degrees
- extend your other arm and press the dumbbell over your delt
- contract your tricep
- keep elbow over your delt and bend your arm to lower the dumbbell towards the side of your head again 
- alternate each arm, each rep 
- keep elbows pinned over your delts

Flat Bench Neutral Grip Alternating Skull Crushers

Superset

Rep Range: 12-15R
Tempo: steady 
Modification: incline bench cable or dumbbell bicep curls [elbows behind torso]

Target muscle group: biceps

Set Ups:
- straddle the seat of the bench, facing away from the cables
- sit on the bench, plant your feet on the ground
- extend your arms straight back and grip each handle behind you with a supinated grip 
- keep a neutral head, neck, and spine and lean your torso forward slightly 
- extend your arms back and pin your elbows high behind you
- keep your traps down, elbows pinned in place

Execution: 
- pull the cables and bend your arms
- curl the handles towards your delts
- contract your biceps
- extend your arms and guide the cables back to the start position behind you
- be sure to fully extend your arms between each rep

Seated Double Cable Bicep Curls [leaned forward]

Rep Range: 12-15R
Tempo: steady 
Modification: seated bent forward pronated grip dumbbell kickbacks

Target muscle group: triceps 

Set Up: 
- sit on the seated double cable bench 
- plant your feet on the ground
- grip the handles with a pronated grip 
- keep a flat back and lean your torso forward so your chest faces the bench 
- bend your arms, pull the cables, and pin your elbows slightly above your torso 
- keep a neutral head, neck, and spine

Execution: 
- keep elbows pinned high and squeezed close by your sides
- pull the cables and extend your arms straight back behind you
- contract your triceps
- bend your arms and lower the cables towards the ground, arms back to a 90 degree bend

Seated Double Cable Pronated Grip Tricep Kickbacks

Rep Range: 30R total 
*15 each direction
Tempo: steady 

Target muscle group: delts

Set Up: 
- grip a plate in both hands, neutral grip on each side
- sit on a bench, plant your feet on the ground in a wide stance
- extend your arms down and hold the plate between your legs
- keep a tall torso
- pin your traps down, shoulders back 
- keep your arms straight and raise the plate straight forward, hold it in line with your chest

Execution: 
- keep tension in your delts
- rotate the plate in one direction and then to the center and in the other direction 
- keep your arms straight with the plate in line with your chest

Seated Plate Cab Drivers

10/2 Delts + Biceps + Triceps

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

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

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!!

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!

10/2 Delts + Biceps + Triceps

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