Name: Playbook - Sam Sweeney - 4/27 Biceps, Triceps, Core
Uploaded: 2024-03-04T17:09:25.782Z
Duration: 60 min
Description: 4/27 Biceps, Triceps, Core

Still in love with the body weight tricep

Sammi

A killer! Such easy exercises but soo hard. 🥵🥵

Isela Venzor

My biceps usually feel so weak compared to my triceps, but today they really dominated 💪  and I love the intensity the recline gives. Also, that core work had my muscles shaking in the best way!!

Megan

Took a week off being sick and deloading is a great way to get back into it!

Sarah

Lisa

Donalee

Katie

Melia

Every one of those compound sets had me cursing 😂🔥 another solid, difficult workout! Thank you Sweeney’s!

Morgan

Cindy Smith

Heather

Kayleigh B

It was a double kind of day…
Yesterdays chest and Bouldas this morning and burnout with triceps this evening!!! 💥

Alli

Briana

I love deload week. It enables me to incorporate long distance run with these short and spicy workouts. ❤🙌

Mia Arrowsmith

Great workout!  Love feeling stronger everyday!! 💪🏼

Janelle

Michelle Zabin

Marilyn

Anne

Audi

I didn’t mean to hit 4 stars, I meant to hit 5!!! I don’t know how to fix it😭 I loved it!

Kirsten

Brenna Davis

Still rockin a pump on a deload day…incredible!!

Jennifer

In the last compound movement, why don’t the reps match the rep count in the description? It says 30’reps of bicycles, then in the description it says 50 reps total. It threw me off alittle.

Christina

Jenn

Day three back to gym and so happy I chose this program!

Steve

It’s so nice to get back again!! 

Can’t wait for the new spilts 😛

Julieann Cunningham

Megan Laudick

That core compound set at the end was wildly hard for me. Loved it!

Sara

Happy Wednesday!

You have the option to use this week as your deload week if it is needed for your body. We will head into a new split next week! 

You can deload this training day by (1) cutting out the strength sets (the first 3 sets of chin ups and the first 2 sets of dips), and/or (2) stick with the rep count and cut your weight used by 40-60% of usual working weight, (3) or you may stick with your working weight and cut your volume or sets of each exercise (only do 1-2 sets of each). 

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/27 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: 3S/2-3R
2. Chin Ups: 2S/6-8R 

3. Dips: 2S/4-6R
4. Dips: 2S/8-10R 

Compound Set: 
5A. Cable Hammer Recline Curls: 3S/6-8R [3 second eccentric]
5B. Single Arm Concentration Curls: 3S/8-10R each side 

Compound Set: 
6A. Cable Straight Bar Skull Crushers: 3S/8-10R [3 second eccentric] 
6B. Single Arm Tricep Floor Press: 3S/10-12R each side 

Compound Set: 
7A. Feet Banded Bicycles: 2S/30R
7B. Anti Extension Reverse Crunch: 2S/15R

4/27 Training Day Overview

Rep Count: 2-3R [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 Ups

Rep Range: 6-8R 
Tempo: steady
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

Rep Count: 4-6R 
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 Count: 8-10R 
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.

Rep Range: 6-8R 
Tempo: 3 second eccentric 
Modification: dumbbell hammer recline curls 

Set Up: 
- position each side of the cable machine low
- grip the knob of each cable and face away from the cable machine
- step forward 3-4 steps 
- allow your arms to extend behind your torso, pin your elbows in place 
- allow your elbows to flare ~45 degrees from your torso
- stagger your stance for balance and tuck your ribs and hold the brace

Execution: 
- keep your elbows pinned and curl the knob of the cables up, towards your front delts on each side. 
- contract your biceps
- use a 3 second eccentric to lower the weight until your arms are fully extended behind you, in the direction of the cable.

Cable Hammer Recline Curls

Rep Range: 8-10R each side 
Tempo: steady 
Modification: stabilize your elbow on the back pad of a flat bench [in an upright position] 

Set Up: 
- position yourself on the seat of the lat pulldown machine, face away from the machine 
- grip a dumbbell in one hand
- pin the elbow of the arm holding the dumbbell to the knee pad of the lat pulldown seat. 
- arm should be extended straight down from your shoulder. 
- keep your feet planted on the ground. 

Execution: 
- drive your elbow back into the pad and curl the dumbbell up towards your front delt [palm up] 
- 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 Concentration Curl

Compound Set

Rep Range: 8-10R
Tempo: 3 second eccentric 
Modification: lying dumbbell or banded skull crushers

Set Up: 
- attach a straight bar to the cable and position it low 
- face away from the cable, step forward 3-4 steps and lie down on the ground, chest up
- bend your knees and plant your feet on the ground to hold a steady base
- reach over your head and grip the straight bar on each side with a pronated grip 
- raise the bar over your shoulders, keep your elbows pinned in this position 

Execution: 
- use a 3 second eccentric to bend your arms and lower the straight bar back towards your forehead or just above. 
- palms facing up at the bottom of the rep
- drive your palms up and forward as you extend your arms so the straight returns over the shoulders. 
- contract your triceps.

Lying Cable Straight Bar Skull Crushers

Rep Range: 10-12R each side 
Tempo: steady
Modification: bend your bottom leg and position your hand further from your chest. 

Set Up: 
- lie on one side on the ground. 
- wrap the arm closest to the ground across your chest and grip your opposite should with your hand. 
- plant the outer hand on the ground, in front of your chest [the further away you plant your hand, the less ROM. 
- extend your legs and stack them on top of one another. 

Execution: 
- drive down through your palms as you raise your torso off the ground
- extend your arm and contract your tricep at the top of the rep. 
- lower your torso back to the ground with control. 
- complete all reps on one side before moving to the next side.

Single Arm Tricep Floor Press

Rep Count: 30R total
Tempo: steady 
Modification: no band. 

Set Up:
- wrap a band low around a barbell rack. 
- face the rack and sit on the ground about 2-3 steps away from the rack. 
- loop each end of the band around your feet, flex your ankles to keep the band pinned in place. 
- lie back so your back is on the ground
- raise your legs and pin them at a 90 degree bend. 
- place your hands behind your head and lift your upper back off the ground. 

Execution: 
- bring one knee to reach the opposite elbow
- contract your core
- release and alternated with the other knee and opposite elbow. 
- keep your pace steady
- keep your low back pressed into the floor.

Feet Banded Bicycles

Rep Count: 15R
Tempo: steady 
Modification: no band [hand onto a rack behind you]

Set Up: 
- loop a large loop band low around a rack 
- face away from the rack and lie down on the ground, chest up. 
- reach your hands overhead to grip each side of band. 
- raise your arms with the band and pin the band over your chest. 
- hold the band in the position 
- raise your legs and pin them together in a 90 degree bend. 

Execution: 
- contract your lats to hold the band in place with your arms. 
- press your low back down into the ground and lift your butt off the ground
- curl your knees towards your chest and contract your core
- lower your butt back to the ground with control and continue. 
-

Anti Extension Reverse Crunch

4/27 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 ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

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!

Emily

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!

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!

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 ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

4/27 Biceps, Triceps, Core

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