Name: Playbook - Sam Sweeney - 3/9 Biceps, Triceps, Core
Uploaded: 2026-06-17T00:04:47.939Z
Duration: 60 min
Description: 3/9 Biceps, Triceps, Core

Kara

Sarah

Emily

It’s the best when you think an exercise will be easy, and it surprises you! Those dead bugs had me shaking half way through, and it was so good!!

Megan

Chris

Lisa

Wendy

Awesome it!! I have huge love for dead bugs 🐜 💀 ❤️

Kody Young

Melissa

Christine

Soona

Arms are shaking so I would give it a 10 out of 10

Sofia Rivera

My arms are pumped and my core is tight. I love your arm/core workouts so much!

Vanessa

Denise Hofer

Dedra

Jenelle

I really enjoyed the workouts using the band, need more like this. I workout from home🤟🏽

Katana

Caitlin Sparks

Tammy Quenneville

I mean chin ups and then dips 🤭🤭🔥🔥

Mary

Raksha Pandey

Will Price

Sidney

Awesome workout! Had a good pump and the abs were amazing as well! Loving everything about this split!

DeAnna

Rikki Meilleur

Jillian

The core section always gives me a challenge

April

I love going from pull ups during the challenge to chin ups for the next few weeks!! ✨

Anna

WOW 😳😳 those dead bugs are killer 🔥🔥🔥

Shelly

My arms were shaking at the end of that! Amazing workout

Taylor Pedmo

Jessica Ramos

Francesca

Awesome combo! ❤🔥💪🏼
Thank you!

Mia Arrowsmith

Cameron

First round was cake, by 4th round....owwwww. By 5th round... f#$k!🤣  But I did add db Russian twists after, so there's that. So much love for these workouts!

Janelle

Shannon Smolinski 

Ninia

kimandkairi

Nicole

Matti

So nice to have an arm day back in the split. Biceps/ triceps are gonna be sore tomorrow for sure!

Anne

Emilie

paul

This is my new favorite day, I loved this workout!

Elisabeth

Angela Christine

Arms on 🔥. Absolutely loving this new phase and the muscle pairings!! Bring it Phase 2 👊🏻

Jessy

Happy Wednesday!

3/9 Training Day Overview: 

Suggested Accessory Equipment: Large Loop band 

Warm Up: Foam Roll, 10 min steady state walk 

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

2. Dips: 4S/8R [2 second hold at the top of each rep]

Compound Set: 
3A. EZ Bar Curl: 3-4S/6-8R
3B. Single Arm Preacher Curl: 3-4S/8-10R each side 

Compound Set: 
4A. EZ Bar Skull Crushers: 3-4S/8-10R 
4B. Single Arm Cross Body Cable Extensions: 3-4S/10-12R each side 

Compound Set: 
5A. Anti Extension Dead Bug: 3-5S/5R each side 
5B. Reverse Crunch: 3-5S/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 Holds]

Set Range: 3-4S
Rep Range: 6-8R 
Tempo: steady 
Modification: dumbbell curls 

Set Up: 
- grip the EZ bar shoulder width apart or just inside. 
- pin your elbows by your sides
- squeeze your glutes and “tuck your ribs” to create a solid foundation. 

Execution: 
- drive your elbows into your sides and curl the bar up towards your front delts 
- contract your biceps.
- lower the bar with control until the arms are fully extended.

EZ Bar Curl

Set Range: 3-4S
Rep Range: 8-10R each side 
Tempo: Steady 
Modification: single arm dumbbell concentration curl 

Set Up: 
- set up on the preacher curl machine with one arm connected to the pad from elbow to armpit. 
- rotate your chest facing 90 degrees from the pad of the machine. 
- use your other hand to stabilize if needed. 
- grip the handle with a supinated grip 

Execution: 
- drive your tricep into the pad and curl until your bicep is fully shortened
- contract the bicep at the top of the rep. 
- lower with control until the arm is fully extended 
- watch for the shoulder to roll forward or shift, keep it pinned back as best you can.

Single Arm Preacher Curl

Compound Set

Set Range: 3-4S
Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell skull crushers

Set Up: 
- grip the EZ bar shoulder width apart or slightly inside [pronated grip]
- lie back on a flat bench and lift the EZ bar so it is positioned over your chest. 
- plant your feet firmly on the ground

Execution: 
- keep your elbows pinned in position above the chest. 
- bend your elbows and lower the bar back, towards your forehead 
- lower the bar until you reach a 90 degree bend backwards in the arms [palms facing up at the top of the rep]
- drive the bar up and rotate your palms so they are facing forward at the top of the rep [to keep the wrists straight], arms straight and bar in line with the chest at the top of the rep. 
- contract your triceps

EZ Bar Skull Crushers

Set Range: 3-4S
Rep Range: 10-12R each side 
Tempo: Steady 
Modification: single arm tricep kick backs 

Set Up: 
- position one side of the cable high
- stand facing 90 degrees from the cable
- grip the knob of the cable with the outside hand [the hand furthest from the cable] 
- step away from the cable 1-2 steps
- hang onto the rack of the cable with your non working arm

Execution: 
- pin your working arm by your side, elbow 45 degrees from your torso. 
- extend your arm down, leading with the pinkie
- contract you tricep 
- lower the cable back until your arm is bent at 90 degrees towards the direction of the cable. 
- the cable should pass in front of your as you extend.

Single Arm Cross Body Cable Extensions

Set Range: 3-5S
Rep Count: 10R total- 5R each side 
Tempo: steady 
Modification: dead bug- no band

Set Up: 
- loop a large loop band around a rack, low 
- grip the loop band with both hands and step 3-5 steps away from the rack [just enough to feel the tension of the band]
- lie on the ground [supine, chest up], face away from the rack. 
- raise your legs and position them at 90 degrees
- hold the band with both hands and position it above your chest. Contract your lats and triceps to hold band in place. 

Execution: 
- inhale through your nose as you slowly lower and extend one leg towards the ground. 
- tap the heel on the ground 
- exhale, think about “flattening’ or pulling your core into the ground, and bring the leg back to a 90 degree bend. 
- switch to the other leg
- hold the tension of the band throughout. 
- try to keep your back pressed into the ground and stable. 

*lower the legs only as far as you feel you can control. If you feel your low back start to strain, don’t lower the legs so far.

Anti Extension Dead Bug [loop band]

Set Range: 3-5S
Rep Count: 10R 
Tempo: pause at the top of each rep on contraction. 
Modification: crunch. 

Set Up:
- lie on the ground in a supine position. 
- reach back and grip the bottom of a rack with both hands 
- raise the legs and pin them at a 90 degree angle. 

Execution: 
- exhale as you lift your butt off the ground and curl the legs up until they are over the chest. [think about flattening the core into the ground] 
- contract the core, keep the legs bent at a 90 degree angle at the top 
- slowly lower the legs until your low back/butt is back on the ground [legs still bent at 90
- inhale as you lower the legs.

Reverse Crunch

Core Compound Set

3/9 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 ♾️

Katie

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!

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

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

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)

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!!!

3/9 Biceps, Triceps, Core

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