Name: Playbook - Sam Sweeney - 3/30 Biceps, Triceps, Core
Uploaded: 2026-06-17T00:04:47.849Z
Duration: 65 min
Description: 3/30 Biceps, Triceps, Core

Loved the dead bug/sprinter sit up combo…5 rds a good challenge 👍🏼

Carmen

Ana lopez

Growing pythons with these band dumbbell combos!! 💀 🐍

Kody Young

Lizzie Paschal

This week really showed some dramatic increase in my bicep and tricep stamina, very excited about that! Also love the new dead bugs variations each week. That has been so fun, and I really look forward to them!

Megan

The bands are awkward. I would like more "regular" exercise compound exercises. The variety of odd exercises isn't my favorite.

Cresta

Katie

Jake

Megan Laudick

Soona

Love the bands but had some trouble during the triceps ext.  awesome arm pump tonight!! 💚💪🏻💪🏻

Stephanie

Dedra

Loved it, but we need some more core exercises that non-super-humans can actually do 🤣 maybe it’s just me

Becky

I mean… it was aiight…. 👀😬😮‍💨😂😂

Katelyn

That was a brutal ab workout at the end!!!! 🔥☄️

Audi

I did this workout yesterday but turgid told slide complete. 🙃 my arms were on fire.

Amanda Howell

Dead bugs are my new favorite core exercise!

Ellen

Loved every burning second of this workout 🔥🔥🔥

Morgan

Tianna

Best choice i’ve made this year was getting on your program

My first workout with you . I’m so freaking pumped right now 😎😎🙌🙌💯💯

Tracy

Jane

I was able to do all on my chin ups unassisted 💪🏻 ❤️

Jordan

I enjoyed this one tremendously! 🔥🙌

Mia Arrowsmith

My single leg toe taps weren’t as pretty as Mrs. Sweendog’s but I got them done😊

Anne

Janelle

Felisha

Loved this one! Then again I love them all ❤️. But those hanging leg raises 😳

Charis

Gloria

Michelle 

Weighted deadbug ❤️ 
Loved all the banded time under tension work!!

Paula

Dang! Those compound sets had my arms shaking today. So, so good! 💪🏼🔥

Jenn

It’s hump day for sure y’all 
🤪🤪🤪🤪🤪🤪🤪🤪

JulieAnn

Lacy

Absolutely loved the core set at the end!! It’s a gun show kind of day 💪🏻

Alli

Kelly

Amy Maus

Happy Wednesday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 3/30 written training day overview. [there is no video]

Suggested Accessory Equipment: large loop band

Warm Up: foam roll, upper body warm up and activation routine from app and/or 10 mins steady state cardio.

Biceps, Triceps, Core: 

1. Chin Ups: 5S/3-5R [assisted/banded or weighted]

2. Dips: 4S/6-8R [assisted/banded or weighted]

Compound Set:
3A. Banded Bicep Curls: 4S/6-8R [3 second eccentric]
3B. Single Arm Cross Body Cable Curl: 4S/8-10R each side 

Compound Set:
4A. Banded Dumbbell Skull Crusher: 4S/8-10R [3 second eccentric]
4B. Single Arm Bent Cable Kickback: 4S/10-12R 

Compound Set:
5A. Kettlebell Dead Bug: 3-5S/10R total
5B: Single Leg Toes to Bar: 3-5S/6-10R total

3/30 Training Day Overview

Rep Count: 3-5R
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 Up

Rep Count: 6-8R 
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: 8-10R 
Tempo: 3 second eccentric  
Modification: No band

Set Up: 
- step on the band with one foot and loop the band around the palm of each hand. 
- grip a dumbbell in each hand so the band is pinned in between the dumbbells and your palms 
- stand up straight and begin with your arms extended down by your sides, palms facing forward. 

Execution: 
- keep your elbows pinned to your sides and curl the dumbbells up, towards your front delt
- fight against the tension of the band [the tension will be heavier at the top of the rep] 
- contract your biceps at the top 
- use a 3 second eccentric to lower the dumbbells back down to your sides, until your arms are fully extended.

Standing Banded Dumbbell Curls

Rep Range: 10-12R each side 
Tempo: Steady 
Modification: standing dumbbell cross body curl

Set Up: 
- with no attachment adjust the cable so it is in a low position. 
- stand facing 90 degrees from the cable, grip the knob of the cable with the hand closest. 
- step away from the cable 2-3 steps. 

Execution: 
- keep your elbow pinned by your side, lead with your thumb as you curl the knob of the cable up across your body, towards the opposite shoulder. 
- contract your bicep at the top 
- lower the weight with control until your arm is extended down by your side, neutral position. 
- keep your wrist straight and elbow pinned as you move through the reps.

Single Arm Cross Body Cable Curl

Compound Set

Rep Range: 8-10R
Tempo: 3 second eccentric 
Modification: no band

Set Up: 
- loop the band around your back and across the palm of each hand. 
- grip a dumbbell in each hand so the band is pinned between the dumbbell and your palms. 
- sit on a flat bench and rock yourself back so your back is pressed into the bench 
- extend your arms up, dumbbells in line with the shoulders, palms facing forward. 
- plant your feet on the ground and hold a stable base

Execution: 
- keep your elbows pinned directly in line with your shoulders and use a 3 second eccentric to lower your dumbbells 
- lower until you feel the tension of the band break [~90 degree bend in the arms, dumbbells on either side of your head] 
- as you lower, twist the dumbbells to a neutral position at the bottom of the rep. 
- drive your feet through the ground as you press the dumbbells up, extending the arms and twisting back to a pronated grip at the top [palms facing forward] 
- the tension of the band should want to snap you down, keep control of the movement throughout]

Banded Dumbbell Skull Crushers

Rep Range: 10-12R each side 
Tempo: steady 
Modification: single arm dumbbell kickback

Set Up: 
- with no attachment, set one side of the cable so it is in line with your waist/hips
- face the cable and grip the knob of the cable with one hand. 
- step away from the cable 2-3 steps
- bend your torso forward, keeping a neutral spine and strong brace 
- raise your elbow up and pin it to your side, keep the elbow pinned


Execution: 
- lead with your pinky as you extend your arm back, towards the wall in back of your. 
- when your arm is extended straight back, contract your tricep
- release the cable with control until your arm is bent back in a 90 degree angle.

Single Arm Cable Tricep Kickback

Set Range: 3-5R 
Rep Range: 10R total
Tempo: steady 
Modification: bodyweight dead bug

Set Up: 
- hold a single kettlebell in both hand [hold on to the ‘bell’ of the kettlebell] 
- get down on the ground in a supine position .
- extend your arms so the kettlebell is above your chest
- raise your legs and bend the knees at 90 degrees

Execution: 
- think about filling the space between the floor and your back, keep your ribs from flaring and hold a strong base by thinking about flatting your trunk into the ground. 
- slowly lower the kettlebell back behind your head. 
- as you lower the kettlebell, drop and extend one leg towards the ground. 
- tap the heel of the extended leg and the handle of the kettlebell on the ground. [do not let the low back come off the ground, only lower so far as you are able to while keeping control through your trunk]
- exhale and contract your core as you drive the kettlebell back up, over your chest at the same time as you bring the leg back to a 90 degree position
- alternate legs each rep.

Kettlebell Dead Bug

Set Range: 3-5R 
Rep Range: 10R total [5R each side] 
Tempo: steady 
Modification: sprinter sit ups

Set Up: 
- grip the bar with a pronated grip, slightly wider than shoulder width
- allow your body to hang down, extended from the bar
- created a ‘hollow’ position by keeping your toes in front of your torso and keeping your ribs tucked [no rib flare]

Execution: 
- contract your lats and pull your upper body back as you raise one leg towards the bar
- try to tap your toes to the bar at the top of the rep [or get as far as you are able to with control] 
- lower your leg down with control and alternate to the other leg.

Single Leg Toes to Bar

3/30 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!

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

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

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!!

3/30 Biceps, Triceps, Core

Community

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