Name: Playbook - Sam Sweeney - 10/26 Core, Biceps, Triceps
Uploaded: 2026-06-17T00:04:46.931Z
Duration: 65 min
Description: 10/26 Core, Biceps, Triceps

Kody Young

Erika

Dawn

Serena

Those 1.5 reps add a whole new level of pump 💪🤩

Megan

Missed 2 days mid-week so I’m playing catch up! Great arm day!

Jayne

Those sprinter reps at the end burned so good.

yangBAE

Kirsten

Amber

Jane

Love that these are
Core focused as thst is my weak area sans babies

Nani

Lizz

Arms are smoked. Great first day! 💪🏼

Abby

Kimmy

Veronica

Those weighted side planks were deceptive 🔥

Stephanie

Kaitlin

Great workout!  at the end was such a good burn !

Kayleigh B

Brittany

Jennifer

Katie

That was tough!!🥵 my arms are shaking! So good! You are amazing!

Lindsay

Ashley Laas

Mia Arrowsmith

By far my fave bis/tris/core workout of this split so far. Loved that sprinter triset at the end!!! 🤩❤️‍🔥

Audry

Nyakeh

Audi

Those sprinter curls and kickbacks GOT ME 🔥🔥

Humberto

Katie Schultz

Chandler

These trainings just keep getting better and better every single week!!!

Susanne Buie

JulieAnn

Porchia

Lakshmi Neelesh Nimmagadda

Those weighted side plank holds were deceivingly hard!

Ashley

Elaine Rondon

I don’t think my legs were suppose to shake during core exercises. 🤪🥹

Victoria

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/5R 
1B. Weighted Side Plank Hold: 5S/45 seconds each side 

Compound Set: 
2A. Recline Double Cable Neutral Grip Curls: 4S/8-10R [2 sec pause at the bottom of each rep] 
2B. Bent Forward 1.5R Concentration Curls: 4S/6-8R total [2 sec hold at the top of each rep] 

Compound Set: 
3A. Seated Cable Rope Overhead Extensions: 4S/10-12R [2 sec pause at bottom and top of rep] 
3B. 1.5R Diamond Push Ups: 4S/8-10R [2 sec pause at top of each rep] 

Triset: 
4A. Dumbbell Sprinter Curls: 3S/30 seconds 
4B. Bent Over Dumbbell Sprinter Kickbacks: 3S/30 seconds 
4C. Weighed Russian Twists: 3S/30 seconds

10/26 Training Day Overview

Rep Count: 5R
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

Plate Otis Up

Time: 45 seconds each side 
Tempo: hold 
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

Execution: 
- lift your hips off the ground so your hips are forward and body is in a straight line 
- use your obliques to hold your hips off the ground for the entire 45 seconds 
- squeeze your glutes and tuck your ribs to try to keep your hips square forward as you hold

Weighted Side Plank Hold

Compound Set

Rep Range: 10-12R 
Tempo: 2 second pause at the bottom of each rep 
Modification: dumbbell or banded neutral grip curls

Set Up: 
- set an incline bench to 60-75 degrees and position it in between and slightly in front of a double cable machine- so the face/pad of the bench is pointing out
- position each side of the cable machine low 
- grip the knobs of the cables with each hand, neutral grip 
- pull the cables around the bench and sit on the bench with your chest facing away from the cable
- allow the cable to pull your arms back, and extend them behind your torso 
- think about keeping tension on your biceps, even in this increased lengthened position 

Execution: 
- pin your elbows to the sides of the bench and pull the cable up and towards your chest as you curl
- contract your biceps at the top of the rep 
- extend your arms back behind your torso and towards the direction of the cable
- pause for 2 seconds in this lengthened position but do not lose the tension in your biceps 
- keep head/neck neutral

Recline Double Cable Neutral Grip Curls

Rep Range: 6-8R [.5 + 1= 1 full rep] 
Tempo: 2 second hold at the top of each rep 
Modification: preacher curl machine 

Set Up: 
- grip a dumbbell in each hand, supinated grip 
- sit on the edge of a bench, plant your feet wide on the ground
- keep a neutral spine and bend your torso forward to pin your elbows on the inside of both knees
- extend your arms down towards the ground in between your legs
- pin your scapula down and brace your core

Execution: 
- keep your elbows pinned to the insides of your knees and curl the dumbbells up .5 rep
- immediately extend your arms down between your legs again 
- push your elbows into your knees and curl your dumbbells all the way up and towards your chest 
- contract your biceps and hold for 2 seconds

Bent Over Dumbbell 1.5R Concentration Curls

Rep Range: 10-12R 
Tempo: 2 second pause at the bottom and top of each rep 
Modification: seated dumbbell overhead extension

Set Up: 
- attach a cable rope to one side of the cable and position it low
- position a bench with or without back support in front of the cable 1-3 feet
[if using a bench with back support, the bend should face away from the cable] 
- grip the rope with a neutral grip and twist your self to face away from the cable as you extend your arms overhead
- pull the cable and sit on the bench
- sit your glutes slightly forward on the bench and push your mid/high back into the bench
- tuck your ribs and brace with your arms extended in the overhead position 
- pin your elbows in line with your shoulders at the top of the rep 

Execution: 
- bend your elbows and slowly lower the rope back behind your head until you reach a 90 degree bend in your arms
- pause here for 2 full seconds, feeling the stretch in your triceps 
- lead with your pinkies as you extend both arms and pull the cable back up and into the overhead position 
- contract your triceps and hold this position for 2 seconds 
- continue reps

Seated Cable Rope Overhead Extensions

Rep Range: 6-8R [.5 + 1= 1 full rep] 
Tempo: pause at the top of each rep 
Modification: drop to your knees

Set Up: 
- get down on the ground in a prone position 
- plant your hands on the ground so they are inside shoulder width, almost touching so you are able to make a “diamond” with your hands
- step your feet back into the plank position 
- squeeze your glutes and push your mid back through your scapula to brace

Execution: 
- bend your elbows so they travel slightly away from your torso
- lower your chest towards the ground and tap the ground if you are able to [lower as far as you feel comfortable, at least 90 degree bend in your arms] 
- drive your palms into the ground and press up only .5 rep 
- lower your chest towards the ground immediately again before extending your arms and pressing yourself all the way up into the start position 
- squeeze and contract your triceps at the top of the rep, hold for 1-2 seconds
- make sure your body rises and falls together, watch for worming [where you hips rise faster than your chest, or vice versa]

1.5R Diamond Push Ups

Time: 30 seconds 
Tempo; steady, sprint

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart
- tuck your ribs and lean your torso forward just slightly 
- pin your elbows by your sides

Execution: 
- alternating leading with your thumbs and curling the dumbbells up and towards your front delts on each side
- keep a high, sprinting pace- as if you are using your arms to sprint
- try to keep your torso from rotating or shifting as you curl each rep 
- keep control of the movement in your biceps and be sure to contract them at the top of each rep

Sprinter Curls

Time: 30 seconds 
Tempo: steady, sprint

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with your feet hip width apart
- keep a neutral spine and bend your chest forward until it faces the ground 
- bend your arms and lift your elbows so they are in line with or slightly above your torso, pin them in this position 
- squeeze your elbows in close to your sides
- keep a neutral head/neck/spine

Execution: 
- alternated extending each arm back towards the wall behind you in a quick, but controlled, sprinting pace
- make sure to contract your triceps at the top of each rep but move quickly through the set
- keep your elbows pinned high 
- keep your chest from lifting or shifting as you kick back

Bent Forward Sprinter Kickbacks

Time: 30 seconds 
Tempo: steady 
Modification: lightly rest heels on the ground instead of hovering your feet off the ground 

Set Up: 
- hold a plate in both hands
- sit on the ground with your torso upright
- keep your legs straight or just slightly bent
- extend your arms out so the plate is in line with your chest
- lift you feet off the ground and keep your legs straight [or slightly bent] 
- use your core to keep your torso upright and facing forward 

Execution: 
- with the plate extended in line with your chest, use your core to twist your torso from side to side
- make your movement purposeful and controlled 
- be sure to pause at the center before twisting to the other side each rep 
- keep a steady pace and try to keep your lower body from wanting to twist or shift as you rotate your torso

Weighted Russian Twists

Triset

10/26 Core, Biceps, Triceps

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

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

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!!

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!

10/26 Core, Biceps, Triceps

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