Name: Playbook - Sam Sweeney - 4/20 Biceps, Triceps, and Core
Uploaded: 2026-06-17T00:04:47.759Z
Duration: 65 min
Description: 4/20 Biceps, Triceps, and Core

LaQuanda Jones

Denise Hofer

Lisa

The high banded hammers and pronated kickbacks hit my muscles in a new way, and I loved it!! Always love learning new exercises to hit those little muscles! Also loved the core oblique work!!

Megan

Chris

Sarah

Joyce

AMRAP’s from hell!!! 😜🤪💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻💪🏻❤️💕💕💯💯‼️

Donalee

Kristy Conger

laurel

Lakshmi Neelesh Nimmagadda

Rachael

Biceps and tris are poppin this morning 🙌🏽👌🏽

Amanda

Heather

The pump was crazy. I looked in the mirror to check form at one point and was like wowza!!!

Jenn

Jillian

Jessica

Veronica

Megan Laudick

Three mile run + arms & core workout = perfect!
Thanks Sam!

Mia Arrowsmith

Fire!! 🙌🏼 That pump was insane after that triset! 😝

Brittany

Janelle

Kayli

Lacey

Kimmy

Gloria

That was ❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Kirsten

Love upper body days! Killed it 💪🏻💪🏻💪🏻

Audi

Anne

Charis

Lacy

Yup, I won’t be able to use my arms today 🤪

Steve

Great set for arms and core! Looking forward to what tomorrow brings!

Leslie

These 1 min AMRAPs are killin’ meeeeee! 😅🤣

Olivia Phillips

Hope my arms work the next couple of days😅

Brittney

Happy Wednesday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/20 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: 4S/3R [1-2 warm up sets]

2. Chin Ups: 1S/1 Minute AMRAP [assisted if needed]

3. Dips: 3S/6R

4. Dips: 1S/1 Minute AMRAP [assisted or bench dips if needed] 

Triset: 
5A. Standing Barbell Curls: 3S/6-8R [Full pause at the bottom of each rep] 
5B. Single Arm Recline Curl: 3S/8-10R each side [neutral to supinated, 1-2 sec pause at the top of each rep]
5C. High Banded Hammer Curls: 3S/15R 

Triset: 
6A. Floor Close Grip Bench Press: 3S/8-10R [Full pause at the top of each rep]
6B. Single Arm Pronated Grip Tricep Kickback: 3S/8-10R each side 
6C. High Banded Tricep Extensions: 3S/15R 

Compound Set: 
7A. Anti Rotation Dead Bug [both legs]: 2-4S/30 seconds each side 
7B. Russian Twists: 2-4S/30 seconds.

4/20 Training Day Overview

Rep Count: 3R [assisted or weighted]
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

Time: 1 minute  AMRAP
Tempo: steady 
Modification: assisted with band or machine, negative pull ups, or supinated grip inverted rows. 

*Or you may do as many regular or jumping pull ups as you can at a time, stopping to rest as many times as needed within the minute timeframe. 

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 [assisted if needed]

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 [assisted or weighted]

Time: 1 minute AMRAP
Tempo: steady 
Modification: assisted banded or machine dips, or bench dips- if dips bother your shoulders, sub with diamond push ups.

*Or you may do as many standard dips as possible at a time, stopping to rest as many times as needed within the minute timeframe. 

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 [assisted if needed]

Rep Range: 6-8R 
Tempo: 1 second pause at the bottom of each rep. 
Modification: EZ bar curls, or dumbbell curls. 

Set Up: 
- load the bar or simply use the weight of the bar
- grip the barbell with both hands, supinated grip, just outside of your hips. [at the edge of the knurling on each side] 
- stand with your feet together or use a staggered stance. 
- allow the bar to hang down in front of your with your arms fully extended. 
- tuck your rips, squeeze your glutes and create a stable base. 

Execution: 
- ding your elbows into your sides
- curl the barbell up, towards your front delts. 
- contract your biceps 
- lower the barbell with control until your arms are fully extended. 
- pause for 1 second. 
- keep from swaying or twisting as you curl the barbell.

Standing Barbell Bicep Curls

Rep Range: 8-10R 
Tempo: 1-2 second pause at the top of each rep. 

Set Up: 
- position an incline bench to ~60 degrees
- grip a dumbbell in one hand and sit on the bench with your back against the pad. 
- plant your feet firmly on the ground.
- extend your arm holding the dumbbell straight down from your shoulder [behind your torso]

Execution: 
- keep your elbow pinned below your shoulder and behind your torso [keep your shoulder back]
- begin with a neutral grip
- dig your elbow into the side of the bench and rotate from a neutral to supinated grip curl at the top of the rep. 
- contract your bicep
- lower the dumbbell with control until your arm is fully extended. 
- complete all reps on one side before moving to the other side.

Single Arm Dumbbell Recline Curl

Rep Count: 15R
Tempo: steady 
Modification: high cable curls or bent forward hanging dumbbell curls. 

Set Up: 
- wrap a band high around a rack or cable. 
- face the band
- grip each side of the band with a neutral grip. 
- step away from the rack just enough to feel the tension of the band while controlling the movement. 
- stagger your stance and hold a steady base. 
- keep your chest facing the band
- extend your arms towards the direction of the band, pin your elbows high in this position. 

Execution: 
- with your elbows pinned in a fixed position curl the band towards your face on each side. 
- contract your biceps
- release the band with control until your arms are fully extended towards the band again. 
- keep your elbows pinned high throughout each rep.

High Banded Hammer Curls

Triset

Rep Range: 8-10R 
Tempo: 1 second pause at the top of each rep
Modification: diamond push ups, or tricep floor press. 

Set Up: 
- load a barbell or use the weight of the bar itself. 
- get on the ground in a supinated position [chest up] 
- bend your legs and plant your feet firmly on the ground. 
- grip the bar with a pronated close grip [just before the knurling begins on each side is a good place to start, adjust to fit you]
- lift the bar and position it over your chest

Execution: 
- bend your elbows, allow them to flare out and away from your torsos
- lower the bar to your chest or when your triceps tap the floor. 
- drive your feet down through the ground and press the bar back up and over your chest
- contract your triceps and pause for 1 second 
- keep your knuckles facing the ceiling and wrists straight as you move through each set.

Floor Close Grip Bench Press

Rep Range: 8-10R each side 
Tempo: 1 second pause at the top of each rep. 

Set Up: 
- keep a neutral spine and bend your torso forward. 
- support your upper body on the bench, keep your chest facing the ground. 
- grip a dumbbell in one hand, pronated grip 
- raise your elbow of the hand holding the dumbbell and pin it in position behind your torso [90 degree angle in your arm]

Execution: 
- extend your arm and kick the dumbbell back until your arm is straight, palm down at the top of the rep. 
- pause for one second and contract your tricep. 
- lower the dumbbell with control until your arm is bent at ~90 degrees again.

Single Arm Pronated Grip Tricep Kickback

Rep Count: 15R
Tempo: steady 
Modification: high cable tricep extensions, overhead tricep extension [dumbbell or cable]

Set Up: 
- wrap a band high around a rack or cable. 
- grip each side of the band with a neutral grip. 
- face away from the rack or cable [away from the band] 
- step away from the rack just enough to feel the tension of the band while controlling the movement. 
- stagger your stance and hold a steady base. 
- keep your chest forward
- lift your arms and pin your elbows high, arms pinned by your ears. 
- start with arms bent at 90 degrees. 

Execution: 
- with elbows pinned, lead with your pinkies and extend your arms forward 
- when your arms are straight, hands in line with your elbows, contract your triceps 
- release the band back toward your head with control until your arms are bent back at 90 degrees.

High Banded Tricep Extensions

Time: 30 seconds each side
Tempo: steady 
Modification: anti rotation dead bug alternating legs, take away band. 

Set Up: 
- attach a large loop band low on a rack 
- lie on the ground next to the rack, facing 90 degrees from the rack 
- line the band up with your chest, and grip the band with both hands. 
- extend your arms and hold the band above the center of your chest. [you should be able to lightly feel the tension of the band]
- lift your legs to a 90 degree bend. 

Execution: 
- fight against the tension of the band as you lower and extend both legs towards the ground. 
- as you extend your legs brace through your trunk and think about keeping your entire back pressed against the ground [3D brace]. 
- bring yours legs back to 90 degrees and contract the core [think about flattening your trunk into the ground]. 
- the goal is to fight against the pull of the band. Fight any rotation or shifting in the hips and hold the brace throughout the entire set.

Anti Rotation Dead But [both legs]

Time: 30 seconds
Tempo: steady 
Modification: lightly rest your heels on the ground, keep your torso up higher. 

Set Up: 
- sit on the ground 
- keep a neutral spine and lean your torso back [~45 degrees- modify with a more upright torso]
- extend your legs straight or bend your knees just slightly and lift your feet off the ground. 
- interlock your hands in front of your chest [elbows facing out]

Execution: 
- think about your obliques as a corset and rotate your torso to one side. 
- rotate your torso back to the center, chest forward
- rotate your torso to the other side
- think about your obliques as a corset, tightening as you exhale with each rep. 
- control the rotation with your core. 
- try to keep you legs from shifting too much with each rotation.

Russian Twists

Compound Set

4/20 Biceps, Triceps, and Core

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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!

Emily

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

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

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)

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

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!!

4/20 Biceps, Triceps, and Core

Community

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