Name: Playbook - Sam Sweeney - 5/23 Delts, Biceps, Triceps
Uploaded: 2026-06-17T00:04:42.565Z
Duration: 75 min
Description: 5/23 Delts, Biceps, Triceps

Kony

Great upper body workout. My core was feeling it again at the end 🔥

Dedra

Audry

Marta

Hell yeah.  Way to start off a new split. This one is gonna be 🔥

Stephanie

Bryden

Starting this workout with the cable external rotation was EVERYTHING!! My shoulders feel amazing and I’m so happy this will be a weekly repeated part of this workout day!

Megan

Ellie

Holy wow. That first superset humbled me. This workout was top notch. My arms are absolutely obliterated! Thanks Sam🥹

Alexandra

Louise

Serena

Kicked my ass on my birthday 🙂🙂🙂❤️❤️❤️

Marla

Kimmy

Going out of order being out of town but that left me with noodle arms!

Katie

Didn’t do all but would have loved to!  Incision on chest limited multiple exercises but did what I could and was satisfied ❤️. Next week!

A lot of volume today and a lot of firsts with the cable machine exercises, which I loved. The tricep superset at the end was killer, even though I missed the 10 reps x 5 sets with 30 sec rest block today. Thanks for pushing us towards the gains, Sam!

Tamara

Morgan

Elaine Rondon

Molly

Ouch. Had to cut the rep in the dips as 20 was too much for me lol

Deja

Arms are still pumped from earlier this week. I love this split already!

Lexi

The best week!!! Very challenging but manageable. I love this Split. Thank you 🙏

Lorena

Those triceps sets! Very clearly the weakest muscle group in my body

JulieAnn

Regina

Megan Laudick

Sam V

Becky

Great pump! Muscles are poppin’ this morning 💪🏻

Wow! Way harder than i planned on it being! Nice!

Jamie

Bethany

Carol

Happy Friday!

Week 1 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please use the programmed warm up and mobility movements below or choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Delts, Biceps, Triceps: 

1a. Double Cable External Rotations: 4S/12-15R 
1b. Seated Neutral Grip Overhead Press: 4S/8-12R 

2. Cable Straight Bar High Pull: 3S/5R drop 10R 

3a. Single Arm Cable Cross Body Curls: 4S/8-12R each side
3b. Standing Hammer to Supinated Grip Bicep Curls: 4S/15-20R 

4a. Single Arm Supinated Grip Cable Tricep Extensions: 4S/8-12R 
4b. Feet Elevated Bench Dips: 4S/15-20R 

OPTIONAL CORE AMRAP: 5 MINUTES
5a. Barbell Rollout: 10R
5b. Plate Weighted Oblique Twists: 20R total

5/23 Training Day Overview

Rep Range: 12-15R total 
Tempo: steady 
Modification: dumbbell external rotations

Target muscle group: delts

Set Up: 
- sit on the double cable bench 
- grip a handle in each hand, pronated grip 
- bend your legs slightly and plant your feet on the platforms 
- keep a tall torso

Execution: 
- bend your elbows and pull the cables wide to each side, elbows in line with your delts
- pull the cables and externally rotate your hands towards the ceiling 
- arms should be in 90 degree bend at the top of the rep 
- keep elbows in line with your delts and rotate your hands forward again 
- keep tension in your delts throughout

Double Cable External Rotations

Rep Range: 8-12R 
Tempo: steady 

Target muscle group: delts 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench, plant your feet on the ground 
- use a bench with no back support
- keep a tall and upright torso and hold your brace
- extend your arms and lift the dumbbells into the overhead position, palms facing in 
- drive your ribs down 

Execution: 
- bend your elbows so they travel forward
- lower the dumbbells to at least a 90 degree bend in your arms, lower dumbbells to front delts if possible (full rom)
- extend your arms and press the dumbbell into the overhead position again 
- contract delts

Seated Neutral Grip Overhead Press

Primary Compound Set

Rep Range: 5R drop 10R 
*drop the weight by 20-50%
Tempo: steady 
Modification: dumbbell high pull

Target muscle group: delts

Set Up: 
- attach a straight bar to one side of the cable and position it low 
- step in front of the cable, facing the bar
- grip the bar with a close, pronated grip 
- extend your arms down in front of your torso 
- stand with feet hip width apart, squeeze your glutes and set a neutral pelvis position 
- keep a tall and upright torso 
- pin your traps down, shoulders back 

Execution: 
- pull the bar up along the line of your torso 
- bend your arms, drive your elbows high and wide as you pull the bar
- at the top of the rep bar should be in line with your chest, elbows in line with or slightly above your delts
- extend your arms and lower the bar towards the ground again with control

Cable Straight Bar High Pull (drop set)

Rep Range: 8-12R each side
Tempo: steady
Modification: dumbbell cross body curls

Target muscle group:  biceps

Set Up: 
- attach a single arm handle to one side of the cable, position it low
- step in front of the cable, facing 90 degrees from the cable 
- grip the handle with your hand closest, neutral grip 
- step away from the cable 2-3 steps and 1 step forward
- squeeze your glutes, set a neutral pelvis position 
- pin your elbow by your side
- extend your arm down and out to your side towards the cable

Execution: 
- bend your arm and curl the handle across your chest and towards your opposite delt
- contract your bicep
- extend your arm down and out to your side again 
- be sure to fully extend your arm between reps

Single Arm Cable Cross Body Curls

Rep Range: 15-20R
Tempo: steady 

Target muscle groups: biceps 

Set Up: 
- grip a dumbbell in each hand, hammer grip to begin 
- extend your arms down by your sides
- squeeze your glutes, set a neutral pelvis position 
- keep a tall torso and a neutral head, neck, and spine 
- pin your elbows by your sides
- keep your traps down, shoulders back 

Execution: 
- bend your arms and curl your dumbbells towards your front delts on either side
- contract your biceps
- hold tension in your arms and rotate your grip to supinated at the top of the rep 
- extend your arms and lower the dumbbells with control 
- be sure to fully extend your arms between reps

Standing Hammer to Supinated Grip Bicep Curls

Compound Set

Rep Range: 8-12R each side
Tempo: steady 
Modification: single arm dumbbell tricep extensions 

Target muscle group: triceps

Set Up: 
- attach a single arm handle to one side of the cable, position it high 
- step in front of the cable, facing the handle
- squeeze your glutes, set a neutral pelvis position 
- keep a tall torso 
- grip the handle with one hand, supinated grip 
- pull the cable, bend your arm at 90 degrees, and pin your elbow by your side
- keep your traps down, shoulders back 

Execution: 
- pull the cable and extend your arm towards the ground 
- contract your tricep
- keep elbow by your side and bend your arm as you lower the cable back to the start position 
- keep wrist locked straight

Single Arm Supinated Grip Cable Tricep Extensions

Rep Range: 15-20R
Tempo: steady
Modification: feet on the ground and/or legs bent 

Target muscle group: triceps 

Set Up: 
- sit on the edge of a sturdy bench or box
- place hands next to hips, fingers pointing forward
- elevate feet onto a second bench or box, legs extended or slightly bent
- place a weight plate or dumbbell across your lap (optional for load)
- scoot hips just off the bench, keeping them close to the edge

Execution: 
- lower your body by bending at the elbows, keeping them tucked back, not flaring
- lower until elbows reach ~90 degree bench or a comfortable depth
- keep chest lifted, shoulders down and away from ears
- drive through your palms and extend your arms to press back up to full elbow extension
- hold a strong brace and neutral spine throughout

Feet Elevated Bench Dips (bodyweight or weighted)

Rep Count: 10 reps
Tempo: steady 
Modification: ab wheel rollout or plank walkouts on toes or knees 

Target muscle group: trunk/core, abs

Barbell Rollout

Rep Count: 20R total 
Tempo: steady

Target muscle group: core, obliques/abs

Plate Loaded Oblique Twists

OPTIONAL CORE AMRAP

5/23 Delts, 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

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!!

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 🔥🔥💪

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 💀🫠

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!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

5/23 Delts, Biceps, Triceps

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