Name: Playbook - Sam Sweeney - 4/6 Biceps, Triceps, Core
Uploaded: 2026-06-17T00:04:47.819Z
Duration: 65 min
Description: 4/6 Biceps, Triceps, Core

Great workout! I was able to do all the chin ups without assistance!

DeAnna

Ana lopez

What a rush!! Loved that one too. Every day is just the best.

Kody Young

Joyce

Hang curls: new favorite bicep exercise!!!…Also, you know your trainer is the absolute master when you get excited for core work! So much fun!

Megan

Lizzie Paschal

That last compound set had my triceps quivering!  🤪

Rachel

Donalee

Chris

Loved this one!!! I did all chin ups unassisted 💪🏼

Amanda Howell

FINALLY got an unassisted chin up AND unassisted tricep dips!!!! THIS. 👏🏽PROGRAMMING. 👏🏽WORKS. 👏🏽 Consistency paying off big!! 😤

kimandkairi

Heather

So excited to see today was arms/core!! 💪

Sidney

Jessy

Jessica Ramos

It’s fine, I don’t need my arms for the next couple days anyway 🤣😅

Chey

I was so unmotivated today! I told myself just start…be consistent…I got all the chins ups unassisted ❤️❤️❤️

Betty

Mia Arrowsmith

Jane

Kayli

Janelle

That core section at the end was a sneaker!

Nicole

Those skull crushers and dead bugs 🥵🥵🥵🥵

Audi

Realllllly beginning to love this day and preacher curls🥰🥰

Kirsten

Quick but effective! That ab combo had me on 🔥

Katie Hall

Love this one.  More importantly.... I love ❤️ your pups

Jean

AWESOME isolation work 😻 loving these arm days

Teagan

I’m loving the extra core work this split!!

Corrine

Not sure if it was just me and the day but didn't work feel it.

Lacy

Kind of had to improvise on this one because saw the workout but didn’t remember the whole thing and , of course, internet was shady today —-
All good and knowing the routine I was able to figure most out 😃

Alli

Petra

JulieAnn

Kelly

Thought dead bugs were 🔥 nah banded dead bugs = dead 😳

Amy Maus

Megan Laudick

Happy Wednesday!

Hit the ‘start now’ button, and check out ‘exercise 1’ for the 4/6 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. Preacher Curls: 4S/8-10R [10 second eccentric on the last rep of each set] 
3B. Single Arm Dumbbell Hang Curl: 4S/10-12R each side 

Compound Set: 
4A. Floor Barbell Skull Crushers: 4S/8-10R [10 second eccentric on the last rep of each set
4B. Banded Single Arm Overhead Extension: 4S/10-12R

Compound Set: 
5A. Feet Banded Dead Bug: 2-3S/60 seconds 
5B. Seated Banded Core Rotations: 2-3S/30 seconds each side

4/6 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 eccentric on the last rep of each set
Modification: dumbbell concentration curls [elbows supported on knees or on pads of lat pulldown machine]

Set Up: 
- set up on the preacher curl machine so your arms are connected to the pad from armpit to elbow. 
- lean your chest into the pad and grip the handles with a supinated grip. 
- sit on the seat or stay standing and plan your feet on the ground. 

Execution: 
- push your triceps/elbows into the pad and curl the handles up towards your delts. 
- contract your biceps at the top of the rep
- lower with control until your arms are fully extended
- on the final rep of each set, use a 10 second eccentric to lower the weight. 
- do not let the elbows come off the pad. 
- watch for the shoulders to roll forward, keep the shoulders down.

Preacher Curls

Rep Range: 10-12R each side 
Tempo: steady 
Modification: single arm spider curl.

Set Up: 
- grip a dumbbell in one hand
- use a staggered stance and bend forward with a neutral spine to support yourself on a bench. 
- stabilize the non working hand on the back of the bench. 
- allow the arm with the dumbbell to hand down, directly from your shoulder. 
- keep your elbow pinned in this position 

Execution: 
- without the elbow moving, use a hammer/neutral grip to curl the dumbbell up toward your front delt. 
- contract your bicep at the top of the rep
- lower the dumbbell until your arm is fully extended. 
- keep the elbow pinned and focus on the squeeze of each rep. 
- complete all reps on one side before moving to the next side.

Dumbbell Single Arm Hang Curl

Compound Set

Rep Range: 8-10R 
Tempo: 10 second eccentric on the last reap of each set
Modification: dumbbell skull crushers.

Set Up: 
- grip a barbell with both hands, pronated grip. 
- sit on the ground and rock back into a supine position [chest up]
- press the barbell over your chest. 
- keep your legs extended or bend your legs and plant your feet on the ground. 

Execution: 
- keep your elbows pinned directly above the shoulders
- bend your elbows and lower the barbell towards your forehead. 
- lower the barbell until you reach a 90 degree bend in the arms/full stretch in your triceps. 
- extend your arms and press the barbell back up and over the chest
- contract your triceps. 
- keep wrists straight throughout each rep. 
- on the final rep fo each set use a 10 second eccentric to lower the weight.

Barbell Floor Skull Crusher

Rep Range: 10-12R each side 
Tempo: steady 
modification: single arm dumbbell overhead tricep extension

Set Up; 
- attach a large loop band low on the rack
- grip the band with a neutral grip 
- stand facing away from the rack and position your arm overhead, with the band running behind your body. 
- begin with your arm extended overhead, in line with the shoulder on the same side. 

Execution: 
- keep your elbow pinned in position 
- lead with your thumb and lower the band behind your head
- lower until you reach a 90 degree bend in the arm or just below
- lead with your pinky as you extend the arm back up and over head
- contract your tricep against the tension of the band at the top of the rep. 
- complete all reps on one side before moving to the other side.

Single Arm Banded Overhead Tricep Extension

Set Range: 2-3S
Time: 60 seconds 
Tempo: steady 
Modification: no band.

Set Up: 
- wrap a loop band around a rack 
- face the rack and step 2-3 steps away
- sit on the ground facing the rack and hook each end of the band around each foot [keep ankle flexed to hold the band in place]
- scoot back, away from the rack far enough to feel the tension of the band pull your legs forward. 
- lie on the ground, chest up, and lift both legs, bent at a 90 degree angle. 
- lift your arms and extend them over your shoulders. 

Execution: 
- think about filling the space between the ground and your low back 
- slowly lower one leg and the opposite arm towards the ground. 
*lower only far enough that you are still able to control the movement through your core/keep your back glued to the ground. 
- raise the arm and leg back to the top of the rep, bend the leg back to 90 degrees at the top of the rep 
- contract your core into the ground. 
- lower with the other leg and opposite arm and continue to alternate as you move through the set.

Feet Banded Dead Bug

Set Range: 2-3S
Time: 30 seconds each side 
Modification: no band [russian twists- 60 seconds]

Set Up: 
- loop a large loop band low around a rack. 
- sit on the ground facing 90 degrees from the rack and hold onto the end of the band with both hands. 
- scoot away from the rack so you are able to feel the tension of the band pull you towards the rack. 
- plant your feet on the ground and lean your torso back just slightly [tuck your ribs and use your obliques to hold you in place] 

Execution: 
- start with your arms extended towards the rack in the direction the band is coming from. 
- keep your hips square and arms extended and use your core to rotate the band out and away from the rack 
- contract your core 
- hold a strong brace as you release the band with control 
- rotate your torso back towards the rack before continuing reps. 
- keep band at chest level or just below.

Seated Banded Core Rotation

4/6 Biceps, Triceps, Core

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

Porchia

Jennifer

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!

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

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!!

4/6 Biceps, Triceps, Core

Community

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