Name: Playbook - Sam Sweeney - 10/9 Delts + Biceps + Triceps
Uploaded: 2026-06-17T00:04:41.552Z
Duration: 90 min
Description: 10/9 Delts + Biceps + Triceps

Jill

I’m thrilled with this app and its affordability. I recently canceled my Peloton app because they’ve increased their prices once again!

Priscilla

Amazed at my progress for overhead press 😭 Thank you Sam!

Becky

Heather

Audry

Such a creative variety today and I loved it!

Megan

Katie

Serena

Lexa Ensley

Angie

Ralph John Roy

Alaina

Nyakeh

Maria

Those landmine presses on the end were a real burner!

Kristin

Bethany

Mia Arrowsmith

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥.

Lorena

This week has been challenging but I keep showing up and still able to lift heavy 💕

Marta

Tiffany

Brittanie

Regina

Kimmy

Porchia

💪🏼… upper body is feeling the work today.

Kimberly R

Happy Thursday! 

Week 5 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. Seated Concentration Curls [hammer grip to supinated grip]: 4S/4-6R  [1 hammer curl + 1 supinated grip curl= 1 rep total]
4b. Chest Supported Tricep Kickbacks [neutral to supinated grip]: 4S/6-8R total [1 neutral grip + 1 supinated= 1 rep total]

5a. Smith Machine Drag Curls: 2-3S/8-12R
5b. Smith Machine Inverted Skull Crushers: 2-3S/6-10R

6. Half Kneeling Landmine Shoulder to Shoulder Press: 3S/20R total

10/9 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: 4-6R total 
*1 hammer curl + 1 supinated curl= 1 rep
Tempo: steady 
Modification: stand with high back against wall- extend arms down and press elbows into the wall 

Target muscle group: biceps

Set Up: 
- sit on the lat pulldown bench facing away from the pad
- adjust the knee pad to in line with your elbows
- grip a dumbbell in each hand
- extend your arms down by your sides, drive your elbows into the pad behind you
- sit with a tall torso so your arms hang down slightly behind your torso 
- pin your traps down, shoulders back 
- pull belly button to spine and brace

Execution: 
- begin with a hammer grip and drive your elbows into the pads as you bend your arms 
- curl the dumbbells towards your delts on either side
- contract your biceps
- extend your arms and lower the dumbbells towards the ground
- rotate your grip to supinated and complete a curl in the same way
- be sure to fully extend your arms at the bottom of each rep 
- alternate grips each rep

Seated Concentration Curls [hammer to supinated grip]

Rep Count: 6-8R total
*1 neutral grip kickback + 1 supinated grip kickback= 1 rep 
Tempo: steady 

Target muscle group: triceps

Set Up: 
- set your bench to a ~45-60 degree incline
- grip a dumbbell in each hand
- straddle the seat of the bench and press your torso into the pad of the bench
- squeeze your glutes, set a neutral pelvis position, drive your hips into the pad, and brace
- bend your arms and raise your elbows high by your sides, pin your arms in line with or slightly above your torso 
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- start with a neutral grip
- extend your arms and kick the dumbbells straight back behind you
- contract your triceps
- keep elbows high and bend your arms to 90 degrees again
- rotate your grip to supinated and complete a kickback in the same way
- alternate grips each rep

Chest Supported Tricep Kickbacks [neutral to supinated grip]

Superset

Rep Range: 8-12R
Tempo: steady 
Modification: straight bar/barbell, cable straight bar, or dumbbell drag curls

Target muscle group: biceps

Set Ups:
- stand directly behind the smith machine, feet under the bar
- grip the bar just outside of hip width, supinated grip 
- squeeze your glutes, set a neutral pelvis position, and brace
- pin your traps down, shoulders back 
- keep a tall and upright torso

Execution: 
- keep the bar close to your body
- bend your arms and curl the bar up along the line of your torso and to your chest
- as you bench your arms your arms should travel backwards, squeezed close by your sides
- contract your biceps at the top of the rep
- extend your arms and lower the bar along the line of your torso again 
- be sure to fully extend your arms between each rep

Smith Machine Drag Curls

Rep Range: 6-10R
Tempo: steady 
Modification: rack barbell on rack, or bench dips [legs straight or bent], or dumbbell skull crushers

Target muscle group: triceps 

Set Up: 
- set the bar at or just above hip height
- the higher the bar, the less tension on your triceps
- step behind the bar and grip the bar with a pronated grip, shoulder width apart
- extend your arms, stack your shoulders over the bar
- step your feet back in an incline plank position 
- squeeze your glutes, set a neutral pelvis position, and brace
- keep a flat back and keep your body traveling in a stiff, straight line
- tuck your chin

Execution: 
- bend your arms, keep elbows squeezed in close
- lower your head under the bar
- bend your arms to ~90 degrees
- press through your palms, extend your arms, and press yourself over and away from the bar again 
- contract your triceps

Smith Machine Inverted Skull Crushers

Rep Range: 20R total 
Tempo: steady 

Target muscle group: delts

Set Up: 
- position one end of the barbell in a landmine attachment or in the corner of a room or rack
- step to the free end of the bar, load with appropriate weight
- get down into a tall kneeling position facing the bar
- grip the end of the bar with both hands
- lift the end of the bar and position it in line with one shoulder
- tuck your elbows close to your sides
- drive your hips forward into full extension, squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall and upright torso

Execution: 
- extend your arms and press the end of the bar forward and to the center
- stabilize and keep tension in your delts
- bend your arms, keep elbows tucked close to your sides
- lower the end of the bar to your other shoulder
- alternate reps from shoulder to shoulder

Half Kneel Landmine Shoulder to Shoulder Press

10/9 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 ♾️

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

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

JulieAnn

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)

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!

10/9 Delts + Biceps + Triceps

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