Name: Playbook - Sam Sweeney - 4/13 Biceps, Triceps, Core
Uploaded: 2026-06-17T00:04:47.790Z
Duration: 65 min
Description: 4/13 Biceps, Triceps, Core

Nice challenge with the bird dog oblique V-up combo👍🏼🥹

Carmen

Amazing! And I’m finally doing the dips without a band for assistance

Samantha French

did my first unassisted pull up today! 🙌

Krzysztyanka

Sammi

Felt a bit shorter than usual.. Hope I did it right 😅

Niranjana

Megan

Loved the core combo. Nice burn on the lower abs and obliques 👌🏻

Diana

My arms were struggling with those dead bugs!

Sarah

Amber

Emily

Megan Laudick

Never thought dead bugs would be that hard!! Love it

Alexa

Caitlin Sparks

Cindy Smith

Melissa

Heather

Kimmy

Sharon

I see that lil Tricep definition…😄 So excited!!

Alli

Diva

Jane

Brittany

Mia Arrowsmith

Michelle 

Gloria

Audi

Loooooved it!!!! Felt like I really focused on ROM during this and felt such a great burn!!

Kirsten

Jean

Kate

Abs and biceps on fire!! 25lb chin ups!!!!New PR!

Steve

Having some elbow issues so scaled back with the weight and slowed down the moves and had a great workout!! Got it in!! 💪🏼

Great workout I felt in my arms and my abs!!

Kenia

JulieAnn

Ashley Greeley

Annemarie

Lakshmi Neelesh Nimmagadda

Jennifer

And I thought dead bugs were hard now both legs at same time 🔥🔥🔥🔥

Amy Maus

Great workout. The core finisher was killer!

Sara

Seems like DB spider Curls are better than spider cable Rope Curls.

Brittney

Kelly

Happy Wednesday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/13 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/3R

2. Dips: 4S/6R

Compound Set: 
3A. Dumbbell Concentration Curls: 4S/8-10R [10 second hold on the last rep of each set]
3B. Cable Rope Spider Curls: 4S/10-12R

Compound Set: 
4A. Seated EZ Bar Overhead Extensions: 4S/8-10R [10 second hold at the top on the last rep of each set]
4B. Single Arm Banded Tricep Extension [half kneel]: 4S/10-12R each side 

Compound Set: 
5A. Banded Anti Extension Dead Bug [both legs]: 3-4S/60 seconds 
5B. Oblique V Ups: 3-4S/30 seconds each side

4/13 Training Day Overview

Rep Count: 3R
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: 6R 
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: 10 second iso hold at 90 degrees on the last rep of each set. 
Modification: preacher curls, or stand about a foot away from the wall and support your upper back on a wall with elbows/triceps pressed into the wall [hips forward]. 

Set Up: 
- sit on the lat pulldown seat, facing away from the pads. 
- adjust the pads so your elbows are supported against the pads. 
- plant your feet on the ground. 
- hold a dumbbell in each hand and extend your arms down by your sides. 

Execution: 
- dig your elbows into the pads and curl the dumbbells up, towards your shoulders. 
- contract your biceps
- lower the dumbbells with control until your arms are fully extended. 
- on the final rep, pause at 90 degrees in your arms and hold tension in the biceps for 10 seconds.

Dumbbell Concentration Curls

Rep Range: 10-12R
Tempo: steady 
Modification: dumbbell spider curls

Set Up:
- set an incline bench to 60-70 degrees 
- position the bench in front of one side of the cable machine, bench should be facing away from the cable. 
- position the cable low and attach the cable rope to the cable. 
- grip the rope with both hands [neutral grip] 
- step back behind the bench and position your chest and hips on the back pad of the bench, straddle the bench with your legs. 
- extend your arms, holding the rope, towards the cable. 

Execution: 
- keep your elbows fixed under your shoulders, lead with your thumbs, and curl the rope up towards your front delts. 
- contract your biceps at the top of the rep. 
- lower the cable with control until your arms are fully extended towards the cable.

Cable Rope Spider Curls

Compound Set

Rep Range: 8-10R 
Tempo: 10 second hold at the top on the last rep of each set
Modification: dumbbell overhead extension

Set Up: 
- grip the EZ bar with a pronated grip, closer than shoulder width. 
- sit on a bench with back support, plant your feet on the ground. 
- press your back against the pad 
- position the ez bar overhead [in line with the shoulders]

Execution: 
- keep your elbows pinned in line with your shoulders 
- bend your arms and lower the bar behind your head. 
- lower the bar to 90 degree bend in your arms or slightly below [full stretch in your triceps] 
- palms up at the bottom of the rep. 
- press up through your palms and extend the bar back overhead. 
- contract your triceps
- on the last rep of each set, hold at the top for 10 seconds [contract your triceps]

Seated EZ Bar Overhead Extensions

Rep Range: 10-12R each side 
Tempo: steady 
Modification: cable single arm tricep extension, or single arm dumbbell tricep kickback

Set Up: 
- loop a large loop band high on a rack or door
- face the rack and grip the band with one hand [neutral grip] 
- step away from the rack and get down into a half kneel position, torso upright. 

Execution: 
- pin your elbow by your side, in line with your torso. 
- begin with your arm bent at 90 degrees. 
- extend your arm down, pulling the band until your arm is straight. 
- contract your tricep 
- lower the band back to a 90 degree bend with control.

Single Arm Banded Tricep Extension [half kneel]

Time: 60 seconds
Tempo: steady 
Modification: no band, only lower the legs as far as you are able to while keeping your back on the ground. 

Set Up: 
- loop a large loop band low on the rack. 
- face away from the rack and get down on the ground in a supine position. [chest up]
- reach back and grip the band with both hands [pronated grip] 
- lift your legs so they are in a 90 degree bend. 

Execution: 
- hold the band over your chest, you should be able to feel the tension of the band want to pull your arms back. 
- contract your lats and fill the space between your low back and the ground. 
- lower and extend you legs towards the ground 
- lower you legs as far as you can while keeping your back on the ground. 
- exhale and lift your legs back to a 90 degree position. 
- contract your core

Banded Anti Extension Dead Bug [both legs]

Time: 30 seconds each side
Tempo: steady 
Modification: oblique crunch [keep legs on the ground, knees bent]

Set Up: 
- lie on the ground on your side 
- extend the arm on the ground out, with your palm down.
- bend the other arm and place your hand behind your head. 
- extend your legs out and pin them together. 

Execution: 
- push your palm through the ground and lift your torso and legs at the same time [in a V shape]. 
- bring the elbow of the arm behind your head as close to your legs as possible. 
- contract your obliques. 
- lower your torso and legs to the ground.

Oblique V Up

4/13 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 ♾️

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!

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

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!!

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!

4/13 Biceps, Triceps, Core

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