Name: Playbook - Sam Sweeney - 10/5 Core, Biceps, Triceps
Uploaded: 2026-06-17T00:04:47.020Z
Duration: 65 min
Description: 10/5 Core, Biceps, Triceps

Michelle 

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

Staggs

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

Jess

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

Jessica

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

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

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

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 🔥

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!

10/5 Core, Biceps, Triceps

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