Name: Playbook - Sam Sweeney - 10/5 Core, Biceps, Triceps
Uploaded: 2024-03-04T17:09:26.823Z
Duration: 65 min
Description: 10/5 Core, Biceps, Triceps

Michelle Zabin

Kody Young

Behind on workouts and going to the gym in general… but this one got me in a great mood! It definitely kicked my ass and has my arms shaking!! 🔥🙌🏻💪🏼

Kelsey

Caleb

Favorite accessory day yet! Those iso holds allowed me to get just the burn I was looking for 🙌

Megan

Stephanie

Andrea

Love your workouts never one I do that disappoints

Yesenia

Joyce

Lillian

Amazing accessory work! Focusing and feeling every movement!

Humberto

Chasity

Dedra

DeAnna

Jessica

Ashley

Lakshmi Neelesh Nimmagadda

Michelle

Cass

Not my best today but that’s alright. Got it done ✅ gym setup made it difficult to do all the supersets together.

Kaitlin

Julieann Cunningham

Tiffany

This one was so challenging!! My arms are dead!

Lindsay

Jane

Mia Arrowsmith

Feeling super strong after this one! 🥰💪🏻💪🏻💪🏻💪🏻❤️🔥

Donalee

Audi

So loving this split.  Arms are smoked!!! 🔥🔥🔥

Brandi

Kristen

This split brings more mind to muscle connection than I’ve ever had! Just loving it so much!

Jennifer

Jayne

Doubt I’ll be able to lift my arms later so I guess I live in this shirt now. 🥵

Katie

Stacey

Kaylin

That was a great one I was able to get an earlier am workout done today took advantage of kids home from school today 💪🏾

Porchia

Dang it, Sam! My tris hate you but I love you. 😘❤️😘❤️

Corinne Wickline

Kathryn

Iso sore after all these iso holds. Loving them 😍🤪

Audry

Happy Wednesday!

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

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

Rep Count: 10R 
Tempo: 3 second pause at the top of each rep 
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 and neutral spine at the top of the rep
- contract your core and hold for 3 full seconds 
- 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: 30 seconds each side 
Tempo: hold 
Modification: 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 
- squeeze your glutes and keep your hips pinned forward

Execution: 
- lift your hips off the ground so your body is in line 
- use your obliques to hold your hips off the ground
- contract your obliques and hold at the top of the rep 
- try to keep your hips square forward as you move through each rep

Side Plank Hold

Compound Set

Rep Range: 6-8R each side 
Tempo: steady with iso hold on non curling side

Set Up: 
- grip a dumbbell in each hand, hammer grip 
- stand with your feet hip width apart 
- squeeze your glutes and brace to create a stable base

Execution: 
- curl one dumbbell up until your arm is at a 90 degree bend, hold this position on this side and contract your bicep to keep the dumbbell in place 
- on the other side, keep your elbow pinned by your side and lead with your thumb as you curl the dumbbell up and towards your front delt 
- contract your bicep at the top of the rep 
- lower the dumbbell with control until your arm is extended down by your side again 
- make sure you don’t lose tension in the other arm that is in an iso hold position

Dumbbell Hammer Curls [w/ iso hold]

Rep Range: 10-12R 
Tempo: 3 second hold at the top of each rep 
Modification: bench supported preacher curl, or concentration curls seated with elbows supported on the inside of your knees OR concentration curls with elbows supported on lat pulldown machine pad 

Set Up: 
- position yourself on the preacher curl machine 
- lean your chest into the pad of the machine and sit on the seat or stay standing and stabilize your base
- grip the handle of the machine with each hand, supinated grip 
- your arms should be connected to the pad from armpits to elbows [keep them in this position] 

Execution: 
- with palms facing up, curl the weight up and towards your front delts 
- pause and hold tension for 3 full seconds when you reach a full contraction in your biceps at the top of the rep
- lower the weight with control until your arms are fully extended again 
- try to keep your shoulders pinned back and scaps down- try not to let your shoulders roll forward as you curl

Machine Preacher Curl

Rep Range: 8-10R each side 
Tempo: steady, with iso hold on opposite side

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie in a supine position on a flat bench [chest up] 
- plant your feet on the ground and squeeze your glutes to brace
- extend your arms and position the dumbbells in line with your front delts, palms facing in

Execution: 
- keep one arm in this extended position, think about contracting your tricep on this side as you hold the dumbbell over your delt 
- on the other side, keep your elbow pinned in line with your front delt but bend your arm and lead with your thumb as you lower the dumbbell back and towards the side of your head
- lower the dumbbell until your arm is bent at 90 degrees 
- at this point lead with your pinky and extend your arm again 
- contract your tricep at the top of the rep 
- keep elbows pinned in position throughout each rep 
- complete all reps on one side before moving to the other side

Lying Skull Crusher [with iso hold]

Rep Range: 10-12R
Tempo: 3 second pause at the top of each rep 
Modification: single arm cross body cable or banded extension or banded tricep extensions 

Set Up: 
- position each side of the cable rig high 
- grip the knobs of the cables with the opposite hand, so the cables criss cross in front of you
- stand in the center of the cable 
- drive your ribs down and brace 
- pin your elbows by your sides 
- pin your scaps down and shoulders back [traps down]

Execution: 
- extend your arms down and out to your sides slightly 
- contract your triceps and hold for 3 seconds 
- release the cable towards the center again with control until your arms are bent at ~90 degrees 
-

Double Cable Criss Crossed Tricep Extensions

Rep Count: 20R
Tempo: steady 
Modification: dumbbell reverse grip curls 

Set Up: 
- attach a straight bar to one side of the cable and position it low on one side
- grip the straight bar with a pronated grip, about shoulder with apart 
- pin your elbows by your sides and start with arms extended down in front 

Execution: 
- with palms down, keep elbows pinned and curl the bar up and towards your front delts 
- contract your biceps [forearms hold tension too] at the top of the rep 
- lower the bar with control until your arms are extended down in front of you again

Straight Bar Reverse Grip Cable  Curls

Rep Count: 15R 
Tempo: steady 
Modification: dumbbell overhead tricep extensions 

Set Up: 
- attach a straight bar to one side of the cable and position it low on one side
- face the cable and grip the straight bar with a pronated grip, about shoulder with apart 
- turn your body away from the cable and lift the straight bar overhead 
- stagger your stance and pin your elbows overhead so they stay in line with your delts 

Execution: 
- bend your elbows and lower the straight bar behind your head until your arms are bent at 90 degrees 
- extend your arms back overhead and contract your triceps at the top of the rep 
- keep elbows pinned in position 
- drive your ribs down and brace to hold a stable base in the overhead position

Straight Bar Overhead Cable Tricep Extensions

Rep Count: 10R 
Tempo: 2 second hold at the top of each rep 
Modification: reverse crunch on the ground

Set Up: 
- lie on a flat bench in a supine position 
- reach behind you and grip the sides of the bench on each side 
- contract your lats to keep your upper body in place
- lift your legs and pin them at a 90 degree bend 

Execution: 
- lift your legs and lift your glutes off the bench at the top of the rep 
- hold this position and contract your core for 2 seconds at the top of the rep 
- lower your legs with control until your glutes tap the bench again 
- keep control of the movement through your core and lats

Flat Bench Curl Up [crunch]

Triset

10/5 Core, Biceps, Triceps

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

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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! 🔥

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 ❤️

10/5 Core, Biceps, Triceps

Community

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