Name: Playbook - Sam Sweeney - 3/16 Biceps, Triceps, Core
Uploaded: 2024-03-04T17:09:25.649Z
Duration: 65 min
Description: 3/16 Biceps, Triceps, Core

Kaylene

Chris

Cynthia Bartek

Kirsten

Amazing pump!! These dead bug variations are so killer 🔥 💀

Kody Young

Donalee

Sarah

Lisa

Hollow rock from the depths of dispair 😂

Megan

Dedra

Janelle

Michelle

Carmen

Samantha Briggs

Mary

Jane

Kimmy

Isela Venzor

Amanda Howell

Love arms!!! 💪
But this core was a little tough on the low back.

Michelle Zabin

Mackenzie

Gabi

Michelle Correa

Boone

Amanda

Nicole

Jordan

Mia Arrowsmith

Brittany

Emily

gloria

Feeling strongggg with those chin ups 🤗

Felisha

Stephanie

Terence Caldwell

Feeling defeated in a good way 💪🏼💪🏼

Shannon Smolinski 

Marilyn

Jennifer Glenn

Jean

Anne

Arms are coming in!  3 unassisted chin ups 👊🏻!!  Let’s goooooo! Happy Hump Day! 💪🏼

Teagan

Katie

Love the added core to the weeks workouts 😍

Alyssa

Lacy

I don’t know where to start everything was so good, the chin ups, the curls, the extensions and the anti rotations were soo good!!! 🔥 💪

This split is amazing. Loving everything and how I am seeing progress in all the movements!

Tracy

Cindy Smith

I must say it’s A Hump day ! 🔥🔥🔥🔥🔥

Julieann Cunningham

I have never felt more challenge with any other program like I have with yours!!

Leilani

Happy Wednesday! 

3/16 Training Day Overview: 

Suggested Accessory Equipment: band [for assisted chin ups or dips], optional weight belt for difficulty on chin ups and dips. 

Warm Up: Foam Roll, 10 minutes steady state, dead hang from bar. 

1. Chin Ups: 5S/5R [3 second eccentric]

2. Dips: 4S/8R [2 second pause at the bottom of each rep 

Compound Set: 
3A. Dumbbell “Out to In” Curls: 4S/6-8R
3B. Single Arm Cable Curls [Facing away]: 4S/8-10R each side 

Compound Set: 
4A. Cable Rope Overhead Extension: 4S/8-10R 
4B. Single Arm Chest Supported Tricep Kickback: 4S/10-12R each side 

Core Compound Set: 
5A. Anti Rotation Dead Bug: 3-5S/10R each side [total on each side]
5B. Hollow Hold Pulses: 3-5S/8-10R

Rep Count: 5R
Tempo: 3 second eccentric 
Modification:  Banded or assisted chin ups or supinated grip inverted row. 

Set Up: 
- use a bench or chair for assistance up to the bar if needed [or feel free to jump up] 
- grip the bar with a supinated grip, just outside of shoulder width. 
- let your body hang down from the bar, legs straight or bent. 
- contract the glutes to help create full body tension. 

Execution: 
- depress the scapula and point your chest towards the bar
- pull your chest to the bar
- pin your elbows to your sides and contract your back and biceps simultaneously
- use a 3 second eccentric to lower your body back to the extended position. 
- arms fully extended at the bottom of the rep, before you move into the next rep.

Chin Ups [slow eccentric]

Rep Count: 8R 
Tempo: 2 second hold at the bottom of each rep. 
Modification: Banded or assisted dip machine, or Bench Dips 

Set Up: 
- position your hands on the dip handles, neutral grip. 
- press yourself up and extend your arms. 
- legs straight or bent
- contract the glutes to help hold the brace and create full body tension. 
- retract your scap and pin them together- hold this position throughout. 

Execution: 
- bend your arms and lower yourself until your arms are bent at a 90 degree angle or just below [depending on your mobility]
- drive your palms through the handles and press yourself back up as you extend your arms. 
- contract the triceps/chest
- keep the chest more upright and pointed forward here to favor the triceps over the chest.

Dips [Isometric pause]

Rep Range: 6-8R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand and stand with feet shoulder width apart [neutral grip on the dumbbells]
- brace your core and create a stable base. 
- pin elbows out at a 45 degree angle from the torso

Execution: 
- keep the elbows pinned out 45 degrees from your torso
- lead with your thumbs and curl the dumbbells “in” towards the center of your chest. 
- contract your biceps and squeeze when the dumbbells are in line with your chest. 
- lower the weight back out to your sides until your arms are in a fully extended position. 
-

Dumbbell “out to in” Curls

Rep Range: 8-10R each side 
Tempo: steady 
Modification: single arm dumbbell recline curl. 

Set Up: 
- attach a single arm attachment to the cable and set the cable to a low position. 
- grip the cable with one hand [supinated] 
- stand facing away from the cable and to the side so your working arm is lined up with the direction of the cable. 
- step away from the cable 2-3 steps

Execution: 
- pin your elbow to your side, slightly behind your torso. 
- curl the weight up towards your front delt
- contract the bicep in the shortened position . 
- release the cable with control until your arm is fully extended. 
- make sure the arm is fully extended before continuing reps.

Single Arm Cable Curl [Facing Away]

Compound Set

Rep Range: 8-10R 
Tempo: steady
Modification: dumbbell overhead extension

Set Up: 
- attach the cable rope attachment and position the cable low. 
- grip the ends of the rope with a neutral grip
- turn so you are facing away from the cable and rotate the rope behind you in the overhead position. 
- squeeze your glutes and brace your core [create a neutral spine, “tuck your butt”

Execution: 
- begin with your elbows bent at 90 degrees with the rope behind your head. 
- lead with the pinkies as you extend the arms overhead 
- pull the rope slightly apart as you extend overhead and contract your triceps when your arms are in the overhead position. 
- keep the elbows pinned by your ears as you bend the arms and lower the rope back to the start position.

Cable Rope Overhead Tricep Extensions

Rep Range: 10-12R each side 
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- support your chest on an incline bench
- lift the working arm so it is behind your torso and pin your elbow high. 

Execution: 
- lead with the pinky as you kick the dumbbell back, extending the arm. 
- contract your triceps at the top of the rep, when the arm is fully extended behind you. 
- keep the elbow pinned in position and release the dumbbell back to the start position.

Single Arm Chest Supported Tricep Kickbacks

Rep Range: 8-10R total each side
Tempo: steady 
Modification: no band 

Set Up: 
- attach a large loop band low on a rack 
- lie on the ground next to the rack, facing 90 degrees from the rack 
- line the band up with your chest, and grip the band with both hands. 
- extend your arms and hold the band above the center of your chest. [you should be able to lightly feel the tension of the band]
- lift your legs to a 90 degree bend. 

Execution: 
- fight against the tension of the band as you lower and extend one leg towards the ground. 
- as you extend the leg brace through your trunk and think about keeping your entire back pressed against the ground. 
- bring the leg back to 90 degrees [to meet the other leg] and contract the core [think about flattening your trunk into the ground]. 
- alternate extending each leg towards the ground while you hold the band steady above the chest. 
- when you are finished with 10 reps total. make sure to rotate so you are facing the other way and repeat reps for 10. 
- the goal is to fight against the pull of the band. Fight any rotation or shifting in the hips and hold the brace throughout the entire set.

Anti Rotation Dead Bug

Rep Range: 8-10R
Tempo: steady 

Set Up: 
- get down on the ground in a supine position. [chest up]
- extend arms and legs 

Execution: 
- think about flattening your core into the ground as you raise your arms and legs off the ground
- contract the core [keep it flat, watch for coning] and fill the space between your low back and the ground. 
- release the upper and lower body with control back to the ground.

Hollow Hold Pulses

3/16 Biceps, Triceps, Core

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

Audry

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

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 ❤️

3/16 Biceps, Triceps, Core

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