Name: Playbook - Sam Sweeney - 5/26 Biceps, Triceps, Core
Uploaded: 2024-03-04T17:09:27.900Z
Duration: 65 min
Description: 5/26 Biceps, Triceps, Core

Ivana

I'm really glad we have a core and arms focused day for this split cause it's always easy for me to neglect these 🤭

So hard to decide if this or back day was my favorite of the week! I’ve been so excited to have biceps as a primary, which felt incredible, and the activation core work was so stabilizing 💕

Megan

How can I swip within the set circuit? When I want to go to the next exercise in the circuit it take me to the next circuit? What am I doing wrong?

Michelle

Taylor

Sher

Janelle

Diana

Kathryn Whitten

Audry

Becky

Heather

I love, love, loved that one!! I’m really enjoying this new split!!

Katie

Julie

Killer arm/core workout!  I need more core so this was perfect!

Danielle Farley

Missed an only arms day! Gonna love these days! But those planks come on now! Lol

DeAnna

Tish

Vanessa

I tend to modify all the tricep moves for an uncooperative elbow but lots of variation here!

Audrey

Sarah

Jennifer

Those 60 sec elevated planks got me today. 🥵 work towards improving my time.

April

Kara

Mia Arrowsmith

Great workout…even though I was totally not in it today 😔 😅

Safia

I knew this one would be my favorite day!🤩

Carmen

What a way to kickstart the weekend! Major pump after that one. I’ve missed arm day! 💪🏼

Stephanie

Loved it!  Sweaty upper body day = WIN!!! 😅

Nyakeh

Porchia

Have loved the layout all week, but this one was 🤌🏼♥️

Ashley Greeley

Tasha

Tracy

I loved the core work in this workout! 💪🏻👊🏻

Nicole

Love that we had a full day dedicated to bis and tris

Megan Laudick

Mike

Happy Friday!

Week 1 of 6-8 in current split 

Goal of the split: to build off of the skills we worked on during our last daily training split and see how those skills transfer to other primary movements. This means our focus is testing our full range of motion and explosive concentric/controlled eccentric through every lift. We will have a heavy emphasis on building delts and maintaining lower body gains during this split. Conditioning will stay high, expect a variety of rep ranges and tempo training.

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

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

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

Biceps, Triceps, Core: 

Pre Training Warm Up and Mobility: 
*Choose one upper body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1a. Core: Weighted Dead Bug: 3S/20R total 
1b. Core: Feet Elevated Plank Hold: 3S/60 seconds

2. Barbell Curls: 3S/8-10R 

3. Barbell Close Grip Bench: 3S/8-10R 

Superset: 
4a. Seated Hammer Curls: 5S/6R, 8R, 10R, 12R, 30R 
4b. Seated Dumbbell Overhead Extensions: 5S/6R, 8R, 10R, 12R, 30R 

Superset: 
5a. “Out to In” Recline Curls: 3S/10-12R
5a. Chest Supported “In to Out” Tricep Kickbacks: 3S/10-12R 
5b. Low Incline Bench Reverse Crunch: 3S/15R

5/26 Training Day Overview

Rep Count: 20R total 
Tempo: steady 
Modification 

Set Up: 
- grip a kettlebell in each hand, pronated grip 
- lie in a supine position on the flat bench, head at the top of the bench 
- extend your arms and lift the kettlebells over your chest, Kbs in line with your front delts
- lift your legs and bend them at 90 degrees, pin knees over your hips
- squeeze glutes, pull belly button to spine, and brace
- keep arms straight 

Execution: 
- hold a tight brace in your core and extend one leg towards the ground
- lower the opposite arm towards the ground behind your head
- keep control of the weight through your lats and core
- bend your leg and pull the kettlebell back up and over your chest, in line with front delt
- contract your core
- release the opposite leg/arm and lower them towards the ground
- keep a stiff torso and tight brace in your core, do not let your low back arch as you extend

Weighted Dead Bug [on flat bench]

Time: 60 seconds
Tempo: hold 
Modification: feet on the ground

Set Up: 
- place your feet on top of a flat bench 
- walk your hands out until they are under your front delts
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin 

Execution: 
- think about screwing your hands into the ground and hold the plank position 
- keep your hips in line with your torso
- do not let hips drop 
- hold the tension in your core

Feet Elevated Plank Hold

Core Compound Set

Rep Range: 8-10R 
Tempo: steady 
Modification: EZ Bar or fixed straight bar curls, or standing dumbbell curls 

*be consistent or work your way up to barbell curls 

Set Up: 
- grip the barbell with a shoulder width grip, just outside hips
- extend arms down by your sides, barbell in front of your torso
- pin your elbows by your sides
- take a hip width stance, toes forward 
- squeeze your glutes, pull belly button to spine, and brace
- keep an upright torso, traps down 

Execution: 
- dig elbows into your sides and lift the barbell 
- curl the barbell towards your front delts
- contract your biceps 
- lower the bar with control until your arms are extend down by your sides again 
- keep shoulders back, traps down

Barbell Curls

Rep Range: 8-10R 
Tempo: steady 
Modification: EZ or fixed straight bar close grip press 

Set Up: 
- set up under the bench so your eyes are directly under the bar
- reach up and grip the bar with a pronated- close grip, inside shoulder width 
- squeeze your glutes, pull belly button to spine, and brace
- pin your snaps down to the bench 
- lift the barbell off the rack and over your chest

Execution: 
- bend your elbows, allow them to flare about ~45 degrees from your torso 
- lower the bar to tap your chest or just slightly above your chest
- extend your arms, drive your elbows in and press the barbell back up and over your chest
- contract your triceps

Barbell Close Grip Bench

Rep Count: 6R, 8R, 10R, 12R, 30R
Tempo: steady 

*decrease load as rep count increases

Set Up: 
- grip the dumbbells with a neutral/hammer grip 
- sit on the bench, plant your feet on the ground, press your mid back into the bench
- extend your arms down by your sides, pin your elbows to your sides
- pin shoulders back/down

Execution: 
- dig your elbows to your sides and lift the dumbbells
- curl the dumbbells towards your front delts
- contract your biceps
- lower the dumbbells with control until your arms are extended down by your sides again

Seated Hammer Curls

Rep Count: 6R, 8R, 10R, 12R, 30R
Tempo: steady

*decrease load as rep count increases

Set Up: 
- pin the dumbbell between both palms, make a triangle with your hands and pin the head of the dumbbell between your hands- palms up
- sit on the bench, plant feet on the ground, press your mid back into the bench 
- squeeze your glutes, pull belly button to spine, tuck your ribs and brace
- lift the dumbbell up and into the overhead position 
- pin elbows next to your ears, elbows in line with your delts

Execution: 
- keep elbows pinned, bend your elbows, and lower the dumbbell behind your head
- lower to a 90 degree bend in your arms or slightly below 
- extend your arms and press the dumbbell back up overhead
- contract triceps

Seated Dumbbell Overhead Extensions

Superset

Rep Range: 10-12R
Tempo: steady 

Set Up: 
- set a bench to ~60-70 degree incline 
- grip a dumbbell in each hand, supinated grip 
- sit on the bench, plant your feet on the ground 
- extend your arms straight down from your shoulders, they should be pinned behind your torso
- pin your elbows below your shoulders and ~45 degrees from your torso 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- keep your elbows pinned and curl the dumbbells up and towards your chest
- contract your biceps
- release the dumbbells with control and extend your arms wide and towards the ground again 
- be sure your arms are fully extended at the bottom of the rep

‘Out to In’ Recline Curls

Rep Range: 10-12R
Tempo: steady

Set Up: 
- set the incline bench to 25-30 degree incline
- grip a dumbbell in each hand, neutral grip 
- straddle the bench or bend your legs and place your them up on the bench
- press your hips/chest into the bench 
- squeeze your glutes, pull belly button to spine, and brace 
- bend your arms at 90 degrees and pin your elbows out by your sides, ~45 degrees from your torso 
- tuck your chin 

Execution: 
- extend your arms out to your sides
- when your arms are fully extended contract your triceps
- keep your elbows pinned in position and lower the dumbbells to a 90 degree bend in your arms again 
- keep elbows high

Chest Supported “In to Out” Tricep Kickbacks

Rep Count: 15R
Tempo: steady 
Modification: reverse crunch on ground

Set Up: 
- position the bench at 25-30 degrees 
- place your back against the back pad of the bench, shoulders at the top of the bench 
- bend your legs and plant your feet flat on the seat
- bend your arms and reach them behind you
- squeeze your elbows to the sides of your head, point them forward
- contract your lats
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- keep your legs bent and use your core to lift your feet off the bench
- curl your knees towards your chest, lift legs toward the ceiling 
- contract your core
- lower your back and feet to the bench again
- feet should tap flat on the seat of the bench between each rep

Incline Bench Reverse Crunch

Triset

5/26 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

Brianda

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

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

Omayma

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!!

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

Kody Young

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 🥵🥵🥵🥵

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!

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

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!

Serena

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 ❤️

5/26 Biceps, Triceps, Core

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