Name: Playbook - Sam Sweeney - 5/18 Shoulders, Biceps, Triceps
Uploaded: 2026-06-17T00:04:47.630Z
Duration: 60 min
Description: 5/18 Shoulders, Biceps, Triceps

Cara

Ana lopez

My arms will be worthless the rest of the day 💥💪💪

Megan

Lovi

Andrea

Those pull aparts are the best medicine 🥰 and I really surprised myself with how much stronger I’ve gotten with both push press and concentration curls 💪😃

Brenda

Fun!🤪💪🏻💪🏻💪🏻👍🏻👍🏻🔥🔥❤️❤️‼️💯🎉

Donalee

Kayla

The finisher was 🔥. This app, these programs, the workouts, all just 👌🏼👌🏼👌🏼👌🏼👌🏼. I’m obsessed and always look forward to the torture that awaits 😅

Denise Hofer

Katie

Codie

Really nice shoulder work. Couldn’t get the the tates to work for me.

Julie

Anne

Loving these drop sets and iso holds. Really helps with mind muscle connection!!! Thank you!

Audry

Really great! Got to do this one while prego. No modifications👍

Lauren

Michelle Correa

Kimmy

Francesca

Ariel

Alexandra VanHook

Jade Adams

Chris

Kody Young

Janelle

Amanda

Wow those bicep ones and iso holds 😮‍💨😮‍💨

chandana

Every workout in this split becomes my new favorite 💪🔥

Sidney

Teagan

Burner there at the end with those iso holds 🔥

Veronica

Tianna

Morgan

Hi Sam. Awesome workout. Im wondering if there is a way to get your progress throughout the workout to save if your phone times out often. I have to get back in to the workout I chose 4-5 times per workout since I’m not used to being on my phone a lot. Thanks!

Erin

Kate

Amanda Howell

Denise

hillary

Love the burn! Lateral raise ISO hold 💥💥💥

Mia Arrowsmith

I absolutely loved EVERYTHING about this workout!!  Sam for the win!!! 💪🏼

Best arm pump I have had in a while 🔥🔥🔥

Ashley Laas

Gloria

Audi

Shoulders and Biceps were on fire 💪🏻🔥

Channing

Got that iso hold shimmy shake going on with that last compound set

Cindy Smith

Jean

Shoulders, Biceps, Triceps: 

Pre Exhaust Set: 
1A. Banded Pull Aparts: 4S/10R [3 seconds iso hold at the top of each rep]
1B. Seated Arnold Press: 4S/8-10R 

2. Barbell Push Press: 6S/8R [30 seconds rest between sets]

Compound Set: 
3A. Preacher Curl: 3S/5R drop 10R [drop set, every set] 
3B. Single Arm Wide Hammer Recline Curl: 3S/8-10R each side [3 second iso hold at the top of each rep]

Compound Set:
4A. Tate Press: 3S/5R drop 10R [drop set, every set] 
4B. Single Arm Supinated Grip Tricep Kickback: 3S/8-10R each side [3 second iso hold at the top of each rep]

Compound Set: 
5A. Dumbbell Lateral Raises: 3S/5R drop 10R [drop set, every set] 
5B. Lateral Raise Iso Hold: 3S/F

5/18 Training Day Overview

Rep Range: 8-10R 
Tempo: 3 second hold at the top of each rep 
Modification: cable face pulls 

Set Up: 
- grip a large loop band in each hand, slightly wider than shoulder width apart. [pronated grip] 
- sit on a flat bench and plant your feet on the ground. 
- sit up tall and keep a neutral spine [ribs down and hold the brace to support your spine] 
- raise your arms up so your hands are in line with shoulder height [arms extended]- lock in a slight bend in your arms

Execution: 
- pin your scapula 
- use your rear delts to pull the band apart until your arms are extended out to your sides [in line with your shoulders] 
- contract your rear delts and hold for 3 seconds. 
- release the band with control until your hands are in line with your front delts. 
- do not hyperextend your low back as you pull, keep the spine neutral.

Banded Pull Apart

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- sit on a bench with back support 
- plant your feet on the ground and press your back into the back of the seat. 
- grip a dumbbell in each hand and rest them on your quads. 
- raise the dumbbells by lifting each leg and kicking the dumbbells up into the overhead position, palms facing forward. 

Execution:
- tuck your elbows just slightly in front of the shoulders as you lower the dumbbells to 90 degrees or just below. 
- rotate the dumbbells until pinkies are together and palms are facing you. 
- keep the 90 degree bend in your arms, and rotate the dumbbells out until the palms face forward, pinkies out. [keep this one fluid motion]
- immediately press the dumbbells into an overhead position. 
- keep dumbbells in line with the shoulders at the top of the rep.

Seated Arnold Press

Pre Exhaust Set

Rep Count: 8R
Tempo: quick, steady
Modification: dumbbell push press 

*rest is 30 seconds between sets

Set Up:
- grip the barbell with a pronated grip, shoulder width apart. 
- stand with feet hip width apart or slightly wider. 
- clean or lift the barbell to your shoulders in an overhead press position, elbows facing forward
- keep your torso tall and upright 
- engage your upper back to support the push

Execution: 
- dip the legs just slightly by bending the knees [like a quarter squat]
- knees should follow the toes, chest should stay upright. 
- use your legs to produce force needed to press the barbell 
- extend your ankles, knees, and hips as you press the barbell overhead. 
- move your head back slightly to make room for the barbell to travel up in a straight line. 
- once the barbell is overhead, push your head through your arms and directly underneath the bar
- extend arms as heels connect to the ground. 
- arms and legs locked out at the top. 
- lower the barbell back to your shoulders with control, catching the bar with soft knees.

Barbell Push Press

Rep Range: 5R drop 10R [drop set, every set]
*drop the weight by 20-50% on your drop set
Tempo: steady 
Modification: dumbbell concentration curls

Set Up: 
- lean your chest into the preacher curl pad [sit or stay standing] 
- press your triceps into the pad [elbow to armpit should be pressed into the pad] 
- grip the bar with a supinated grip. 
- depress your scapula and keep your shoulders from rounding forward. 

Execution: 
- drive your elbows into the pad and curl the handle up, towards your front delts. 
- contract your biceps at the top of the rep
- lower the weight with control until your arms are fully extended again [not locked out]

Preacher Curl Machine [drop set, every set]

Rep Range: 8-10R each side 
Tempo: 3 second iso hold at the top of each rep
Modification: sit on an incline bench

Set Up: 
- grip a dumbbell in one hand. 
- sit facing reverse on the preacher curl seat. 
- scoot your butt towards the edge of the seat and lean your mid back into the pad of the machine. 
- allow the arm holding the dumbbell to hang down from your shoulder, behind your torso. 
- keep a neutral grip on the dumbbell but point your thumb out, away from your torso at a 45 degree angle.

Execution: 
- keep your elbow pinned in line with your shoulder and curl the dumbbell 
- hold the contraction in your bicep at the top of the rep for 3 seconds. 
- lower the dumbbell with control until your arm is fully extended and the dumbbell is under your shoulder.

Single Arm Wide Hammer Recline Curl

Compound Set

Rep Range: 5R drop 10R [drop set, every set]
*drop the weight by 20-50% on your dropset
Tempo: steady 
Modification: lying dumbbell skull crushers. 

Set Up: 
- grip a dumbbell in each hand
- position yourself in a supine position on a flat bench. 
- extend your arms and position the dumbbells in line with your front delts, pronated grip
- plant your feet flat on the ground and keep your hips glued to the bench. 

Execution: 
- allow your elbows to track outward as you bend your arms and lower the tops of the dumbbells towards your chest, lead with your thumbs. 
- at the bottom of the rep your knuckles should be facing each other and your arms should bent 
- bring your elbows in as you extend your arms until the dumbbells are in line with your front delts again
- contract your triceps.

Tate Press [drop set, every set]

Rep Range: 8-10R each side
Tempo: 3 second hold at the top of each rep
Modification: support yourself on a flat bench

Set Up; 
- grip a dumbbell with one hand, supinated grip
- get into a long step lunge [back leg is on the same side as the hand holding the dumbbell]
- keep a neutral spine and bend forward with your torso until you are able to rest the elbow of your assisting arm on the bent front knee. 
- keep your chest facing the ground and lift the elbow on your working side until it is line with or slightly behind your torso. 
- pin your elbow in this position, dumbbell positioned under your elbow at the start. 

Execution: 
- extend your arm and kick back until the dumbbell is in line with your elbow at the top of the rep, palm facing down. 
- contract your tricep and hold for 3 seconds. 
- lower the dumbbell with control, keeping your elbow pinned in position.

Single Arm Supinated Grip Tricep Kickback [long lunge stance

Rep Range: 5R drop 10R [drop set, every set]
*drop the weight by 20-50% on your drop set
Tempo: steady 

Set Up: 
- in a standing position, hold a dumbbell in each hand
- position the dumbbells down by your sides. 
- keep your arms mostly straight ( locking in a slight bend in your elbows is ok)

Execution: 
- extend your arms and raise the dumbbells out to your sides, until they are in line with your shoulders at the top of the rep. 
- lower the dumbbells back to your sides with control. 

-**if you struggle to feel lateral raises in your medial/lateral delt, position the dumbbells slightly in front of your torso when you raise. This will help keep the tension out of the traps and disperse it to the delts.

Dumbbell Lateral Raises

Time: F
Tempo: iso hold

*try to hold for at least 15 seconds. If you need to drop the weight from your dumbbell lateral raises set to maintain form, do it. 

Set Up: 
- in a standing position, hold a dumbbell in each hand
- position the dumbbells down by your sides. 
- keep your arms mostly straight ( locking in a slight bend in your elbows is ok)

Execution: 
- extend your arms and raise the dumbbells out to your sides, until they are in line with your shoulders at the top of the rep. 
- hold this position until as long as you can while good form [being able to feel the tension in your lateral delts, not the traps- when the traps take over, lower your arms.]

-**if you struggle to feel lateral raises in your medial/lateral delt, position the dumbbells slightly in front of your torso when you raise. This will help keep the tension out of the traps and disperse it to the delts.

Dumbbell Lateral Iso Hold

5/18 Shoulders, Biceps, Triceps

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

Porchia

Jennifer

6/16 Quads, Glutes

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 ♾️

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

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

Heather

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)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

5/18 Shoulders, Biceps, Triceps

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