Name: Playbook - Sam Sweeney - 4/13 Biceps, Triceps, Core
Uploaded: 2024-03-04T17:09:25.734Z
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 👌🏻

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

Cindy Smith

Melissa

Heather

Kimmy

Sharon

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

Alli

Diva

Jane

Brittany

Mia Arrowsmith

Michelle Zabin

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 Cunningham

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

4/27 Full Body or Optional Rest Day

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 ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

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

Kody Young

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! 🔥

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 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

4/13 Biceps, Triceps, Core

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