Name: Playbook - Sam Sweeney - 4/6 Biceps, Triceps, Core
Uploaded: 2024-03-04T17:09:25.710Z
Duration: 65 min
Description: 4/6 Biceps, Triceps, Core

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

DeAnna

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!! 😤

Kimberly

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 🤣😅

Cheyenne

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 Cunningham

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

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

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! 🔥

Michelle Zabin

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 💪❤️‍🔥

4/6 Biceps, Triceps, Core

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