Name: Playbook - Sam Sweeney - 3/16 Biceps, Triceps, Core
Uploaded: 2026-06-17T00:04:47.908Z
Duration: 65 min
Description: 3/16 Biceps, Triceps, Core

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 

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

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

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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!

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 🔥

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

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!

3/16 Biceps, Triceps, Core

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