Name: Playbook - Sam Sweeney - 3/23 Biceps, Triceps, Core
Uploaded: 2026-06-17T00:04:47.878Z
Duration: 65 min
Description: 3/23 Biceps, Triceps, Core

Katie

Chris

Donalee

Awesome!! I just love the dead bug variations. 💀 🐛

Kody Young

Loved those tri pull downs!! Great way to make sure elbow stays put!

Kate

Getting more confident in my dips and really enjoyed that Reverse grip tricep pulldown variation!!

Megan

Ana lopez

Ooo this was definitely one of my favs for her body❤️❤️ you da bes

Kirsten

Lisa

Love all the ab work thrown into some of the workouts!

Sarah Guzak

Whitney Carrington

Jennifer

Incredible. Those concentrated twist curls humbled me.

Amanda

Marsha Ross

Chin ups are getting easier! Never thought I’d say that 😁

Sidney

Amanda Howell

Alisa Rose

WooHoo 🤩🥳 did the dips w/weight belt 🔥💪🏻👏🏻

Shelly

I’m loving all the variations of dead bugs!!

Jordan

Super appreciative of the genius programming. Love how the tempo work and detailed cues has been setting me up for success for this week’s workouts. Chin ups and Dips are feeling damn good (and both were areas I really really struggled with before!). thank you!!

kimandkairi

Steph Sydow

Love this combo, Especially after a long run! 
Thank you!

Mia Arrowsmith

I am loving the versatility and new movements I’m learning 😍

Janelle

Lacey

Okay this was fire! Loved the Core work and the Bicep work finally getting somewhere with my dips and chin ups no weight yet but we’ll get there

Shannon Smolinski 

Dena

Great pump, however can never seem to get a good pic of it!!!

Gloria

Jean

Gym was dead enough to finally attempt toes to bar… it wasn’t pretty but we did it and it was tough 🥵

Melissa Rayner

NATASHA

I loved it, although I took it slow it was one of those that creep up on you and end up being a really solid workout.

Christina

Lacy

Jenn

Keep it coming Sam! 

Dear bug 🐛 always get me

JulieAnn

Kenia

Rikki Meilleur

Wow! That was amazing! Those concentrated tricep extensions were sneaky! I had to go down in weight. And the core set? So good!

Tracy

Hittin’ hard to was goal with a 25 min cardio workout makes for even better days ❤️‍🔥

Alli

Weighted chin ups and dips this week 🙌🏼

Megan Laudick

Jamie

Happy Wednesday! 

3/23 Training Day Overview: 

Suggested Accessory Equipment: large loop band, weight belt [optional]

Warm Up: Foam Roll, upper body warm up and activation routine A from app. 10 mins steady state cardio 

1. Chin Ups: 5S/5R [bicep focused]

2. Dips: 4S/8R [tricep focused]

Compound Set: 
3A. Recline Hammer Curls: 4S/6-8R 
3B. Single Arm Twist Concentration Curl: 4S/8-10R each side

Compound Set: 
4A. Seated Overhead Dumbbell Extension: 4S/8-10R [full ROM]
4B. Seated Single Arm Concentrated Tricep Pull Down: 4S/10-12R each side 

Core Compound Set: 
5A. Banded Dead Bugs: 3-4S/10R each side 
5B. Hanging Curl Up Toes to Bar: 3-4S/5R

Rep Count: 5R
Tempo: steady, power
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
- 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

Rep Count: 8R 
Tempo: steady, power
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

Rep Range: 6-8R
Tempo: steady 
Modification: no recline. 

Set Up: 
- set an incline bench to 60-75 degrees 
- grip a dumbbell in each hand, hammer/neutral grip. 
- extend your arms down, dumbbells in line with the shoulders [arms should be positioned behind your torso]
- plant your feet on the ground. 

Execution: 
- keep your elbows pinned back, in line with your shoulders
- lead with your thumbs and curl the dumbbells up, towards your front delt. 
- contract your biceps at the top, in the fully shortened position. 
- lower the dumbbells with control until your arms are back extended down by your sides. 
- make sure to fully extend your arms at the bottom of each rep to take advantage of the stretch in the biceps [lengthening]
- keep your back pinned to the bench and core tight and braced to help stabilize.

Recline Hammer Curls

Rep Range: 8-10R each side
Tempo: steady 

Set Up: 
- set an incline bench to 60-75 degrees
- grip a dumbbell in one hand and position yourself behind the bench. 
- connect your arm to the back pad of the bench, from your armpit to your elbow. 
- stagger your stance and keep your upper body stable. 

Execution: 
- begin with your arm extended down the back pad of the bench, in a hammer grip
- drive your tricep/elbow into the pad of the bench and twist your grip to supinated as you curl the dumbbell up towards your front delt. 
- watch for the shoulder wanting to roll forward as you curl, keep the scap pinned in place. 
- contract your bicep at the top of the rep, in a supinated grip 
- release the dumbbell with control and slowly twist back to hammer grip position at the bottom of the rep
- tap the head of the dumbbell on the bench at as you extend the arm before continuing with your next rep.

Single Arm Twist Concentration Curl

Compound Set

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- sit on a bench with or without back support 
- grip a dumbbell with both hands by making a triangle with your hands and pinning the dumbbell between. 
- extend the dumbbell overhead 
- think about “staying tall” and keeping your ribs down with your arms in the overhead position. 

Execution: 
- pin the elbows in place, keep them in line with the shoulders
- with your palms facing up, slowly lower the dumbbell behind your head 
- lower as far as you are able to while keeping control of the weight
- when you feel a full stretch in your triceps, extend the arms up and contract the triceps at the top of the rep. [hands/elbows/shoulders in line] 
- keep a strong brace to keep your back from wanting to hyperextend in this position.

Seated Overhead Tricep Extension

Rep Range: 10-12R each side 
Tempo: steady 
Modification: seated or standing single arm banded pull down, or single arm supinated grip kickback

Set Up: 
- sit on the lat pulldown machine, facing away from the cable. 
- adjust the knee pad so you are able to drive your elbow into the pad throughout each rep
- use a single arm attachment and grip the cable with a supinated grip
- pin the elbow to the knee pad and keep it in position throughout. [elbow positioned behind the torso just slightly]

Execution: 
- with palm facing up and elbow pinned to the pad, extend your arm and pull the cable straight down
- contract your tricep when your arm is fully extended. 
- release the cable with control until your arm is bent at a 90 degree angle before continuing reps.

Seated Single Arm Concentrated Tricep Pull Down

Set Range: 3-4S
Rep Range: 10R each side 
Tempo: steady 
Modification: no band. 

Set Up: 
- loop a large loop band around a rack or pole. 
- grip the band in one hand and position yourself facing away from the rack, in a supine position on the floor [chest up]
- make sure you are far enough away from the rack to be able to fully extend the arm holding the band back, while still feeling the tension on the band throughout the entire range of motion 
- bend your legs and position them at 90 degrees 
- extend both arms over your chest
- connect the arm holding the band to the opposite knee. 

Execution: 
- think about expanding your core 3D as you allow the band to pull your arm back
- as your arm moves back, lower the leg on the opposite side towards the floor. 
- when your arm and the opposite leg are fully extended make sure your entire back is flat to the ground and you have created a 3D brace throughout your trunk. 
- exhale and contract your core as you bring the arm and leg back up 
- reach forward with your arm to touch the knee of the opposite leg at the top of the rep. 
- repeat reps on the other side.

Single Side Banded Dead Bug

Set Range: 3-4S
Rep Range: 5R
Tempo: steady
Modification: hanging knee raise, or knee raises on the ab crunch machine, or lying bent leg raises. 

Set Up:
- grip the pull up bar with a pronated grip, about shoulder width apart. 
- allow your body to hang, extended, from the bar. 

Execution: 
- to initiate the leg raise think about activating your lats and pulling back on the bar, while tucking the ribs and lifting the legs in a bent position. 
- keep the tension in your lats and core and finish the rep by extending your toes to tap the bar overhead. 
- release with control until your legs are full extended. 
- make sure you are confident in a solid brace before adding these into your routine.

Hanging Curl Up Toes to Bar

3/23 Biceps, Triceps, Core

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

Porchia

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!

Emily

Michelle 

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 🥰❤️‍🔥

3/23 Biceps, Triceps, Core

Community

More workouts from Sam Sweeney