Name: Playbook - Sam Sweeney - 3/9 Biceps, Triceps, Core
Uploaded: 2024-03-04T17:09:25.621Z
Duration: 60 min
Description: 3/9 Biceps, Triceps, Core

Kara

Sarah

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

Shaden

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

Tammy

Emily

I mean chin ups and then dips 🤭🤭🔥🔥

Mary

Raksha

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!

Sue Yanchulis

Janelle

Shannon Smolinski 

Ninia

Kimberly

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

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

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

Stephanie

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!

Katie

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! 🔥

Michelle Zabin

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 🤩

3/9 Biceps, Triceps, Core

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