Name: Playbook - Sam Sweeney - 5/25 Shoulders, Biceps, Triceps
Uploaded: 2026-06-17T00:04:47.602Z
Duration: 60 min
Description: 5/25 Shoulders, Biceps, Triceps

Cara

Taylor Willman

Lisa

I don’t know what it is about this split, but I never liked working biceps until now…and now it’s my favorite day of the week!! Today’s variations were definitely top-notch 💪💪💪

Megan

Kara Hutcheson

This was a great workout!  I look forward to your workout plans every day!

Cynthia Bartek

Felisha

Katie

Vaishnavi

Please tell us the weight you are using, it’s a helpful guide!

Priscilla

Joyce

Codie

Kristina

Kimmy

Veronica

Melinda

Felicia

Rainy days in the gym are the best days! Plus when you get to train boulders 🏔 is a bonus!!

Kody Young

Stacey

Least favorite shoulder/Arm workout of the split

Brittney

Flaming🔥Pumpkins🎃…I love it 🥵♥️😆

Alexa

Tianna

April

Matti

Honestly one of the top three highlights of my week :) these daily workouts give me the best pump I have ever had and I just feel amazing!!

Joanne

Nikki

That little lift at the top of the dumbbell curls was oomph!!💪🏻

Norma

Chelsea

Lakshmi Neelesh Nimmagadda

Nani

The compound arm sets get me every time 😅

Becky

Stephanie

Chris

Cristina

Jessy

These workouts are fire! The pump that I get from each workout is amazing! Def gonna have some guns to show off here soon!!

DeAnna

Denise

Erika

Janelle

❤️🔥💪🏼🔥❤️. That is all!!

Mia Arrowsmith

Audi

Heather

Michelle 

Shannon Smolinski 

Sara

Favorite day of the week as finally seeing some shoulder definition 😍

Catherine

Ended up doing this workout at home… I changed a few things to modify but still got a great burn 🔥

Caroline

Shoulders, Biceps, Triceps: 

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

2. Barbell Z Press: 6S/6R [every 30 seconds] 

Compound Set: 
3A. Standing Bicep Curl Variation: 3S/5R drop 10R [drop set, every set] 
3B. Single Arm Cross Body Curl: 3S/8-10R each side [3 second hold at the top of each rep] 

Compound Set: 
4A. Cable Rope Tricep Extension: 3S/5R drop 10R [drop set, every set] 
4B. Single Arm Overhead Extension: 3S/8-10R each side  [3 second hold at the top of each rep] 

Compound Set: 
5A. Plate Cab Drivers: 3S/15R 
5B. Plate Iso Hold: 3S/F

5/25 Training Day Overview

Rep Range: 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 Aparts

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: 6R 
Tempo: steady 
Modification: dumbbell Z press, or seated overhead press

*30 seconds rest between sets

Set Up: 
- grip the barbell with a pronated grip, shoulder width apart. 
- rotate the bar so your palms are facing up and position the barbell across your front delts/high chest
- make sure your elbows are pointing forward 
- get down onto the ground in a seated position [legs straight forward, spread] 
*being in a seated position on the floor is going to require more mobility and core control just to keep your torso upright. Be sure to have warmed up appropriately. 
- keep your spine neutral and think “ribs down” to lock in a strong brace. 

Execution: 
- extend your arms and press the barbell overhead
- move your head directly under the barbell at the top of the rep 
- lower the barbell back to your high chest/front delts with control. 
- use your lats to support your arms and shoulders in the overhead position. 
- keep your torso upright with chest facing forward.

Barbell Z Press

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

Set Up: 
- grip a dumbbell in each hand, supinated grip
- extend your arms down by your sides
- pin your elbows slightly behind your torso, chest up
- squeeze your glutes and tuck your ribs to help brace in this position. 

Execution: 
- curl the dumbbells up and towards your front delts
- as you lift the dumbbells, bring your elbows forward and in front of your torso 
- contract your biceps 
- lower the weight with control 
- bring your elbows back behind your torso as you lower the weight 
- lower until your arms are fully extended before continuing reps.

Standing Bicep Curl [drop set, every set]

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

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- stand with feet hip width apart
- squeeze your glutes and tuck your ribs, brace to hold this position 
- pin your elbow by your side 

Execution: 
- with a pronated grip on the dumbbell, curl the weight up and across your body to the front delt on the same side. 
- contract your bicep and hold for 3 seconds. 
- keep your palm facing your chest as you lower the weight back across your chest and down by your side.

Single Arm Cross Body Curl

Compound Set

Rep Range: 5R drop 10R [drop set, every set]
*drop the weight by 20-50%
Tempo: steady 
Modification: dumbbell bent over tricep kickbacks

Set Up: 
- connect the straight bar attachment and position the cable high
- stand facing the cable and grip the bar with each hand at the edges of the bar, pronated grip 
- step 1 step away from the cable. 
- pull the bar down and pin your elbows behind your torso, chest out. 
- begin with your arms bent at 90, gripping the bar


Execution: 
- with a pronated grip on the bar, keep your elbows pinned behind your torso and extend your arms as you push the bar down 
- when your arms are fully extended and the bar is against your quads, contract your triceps
- release the weight with control until your arms are bent at 90degrees again.

Cable Push  Downs

Rep Range: 8-10R each side 
Tempo: 3 second hold at the top of each rep

Set Up: 
- grip a dumbbell in one hand. [neutral grip]
- stand in a hip width stance, squeeze your glutes and tuck your ribs down, hold a strong brace
- raise the arm with the dumbbell overhead, elbow should be in line with the shoulder- arm bent at 90 degrees. 
- stabilize with the other hand if needed. 

Execution: 
- extend your arm and raise the dumbbell so it is in line with your shoulder at the top of the rep
- contract your triceps and hold for 3 seconds 
- bend your arm as you lower the dumbbell back behind your head, keeping your elbow pinned by your ear.

Standing Single Arm Overhead Extension

Rep Count: 15R [rotating the plate each way= 1 rep]
Tempo: steady 
Modification: dumbbell front raise. 

Set Up: 
- grip each side of a plate
- stand with your feet hip width apart
- squeeze your glutes and tuck your ribs to brace
- extend your arms and raise the plate straight out so it is in line with your chest. 

Execution: 
- begin to rotate the plate from side to side
- each side rotation= 1R
- keep the plate in line with your chest, do not let it drop.

Standing Cab Drivers

Time: Failure 
*try to hit at least 20 seconds
Tempo: iso hold
Modification: dumbbell front raise iso hold. 

Set up; 
- grip a plate on both sides with each hand
- extend your arms and raise your plate up until it is in line with your chest

Execution: 
- hold this position, keep tension in your shoulders
- when you feel compensation occurring or tension in your neck/traps, lower the weight.

Standing Plate Iso Hold

5/25 Shoulders, Biceps, Triceps

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 ♾️

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

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

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!!!

5/25 Shoulders, Biceps, Triceps

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