Name: Playbook - Sam Sweeney - 5/30 Delts, Biceps, Triceps
Uploaded: 2026-06-17T00:04:42.539Z
Duration: 75 min
Description: 5/30 Delts, Biceps, Triceps

Serena

Audry

Great upper body. Did this with chest workout today 💪🏽

Dedra

Marta

Favorite move of the day goes to spider curls!! Loved the specific muscles isolated with the bench angle and support 💪🥰

Megan

Carol

Michelle 

The upper arm pump is 🎉! 

Had to modify more today due to not having a double cable machine set up but made it work! 

Now to wash my hair....

Tamara

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥

Lorena

Barbi

Morgan

Katie

Regina

Brooke

Tasha

I’m sorry 😢 I’m not going back in until tomorrow

Jamie

Happy Friday!

Week 2 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. Supinated Grip Cable Straight Bar Overhead Press: 3S/5R drop 5R drop 5R drop 5R 

3a. Single Arm Kettlebell Spider Curls: 4S/12-15R each side
3b. Incline Bench (recline) Dumbbell Curls: 4S/15-20R (10 second hold at the the top- halfway/partial rep- of last rep, each set)

4a. Single Arm Kettlebell Skull Crushers: 4S/12-15R each side  
4b. Double Cable Pronated Grip Tricep Kickbacks: 4S/15-20R (10 second hold at the top of the last rep, each set)

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

5/30 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 5R drop 5R drop 5R
*drop the weight by 20-50%
Tempo: steady 
Modification: supinated grip dumbbell overhead press

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 supinated grip, palms facing you  
- step away from the cable 1-2 steps
- bend your arms so elbows point forward, hold the bar at collarbone level, keep knuckles facing the ceiling 
- keep a tall torso

Execution: 
- extend your arms and press the straight bar overhead 
- stabilize at the top of the rep, arms fully extended 
- bend your arms, keep elbows traveling forward
- lower the bar to your collarbone (between chin and collarbone

Supinated Grip Cable Straight Bar Overhead Press (drop set)

Rep Range: 12-15R each side
Tempo: steady
Modification: sub dumbbell 

Target muscle group:  biceps

Set Up: 
- set your incline to ~45-50 degree incline 
- grip a kettlebell in one hand, supinated grip 
- straddle the seat of the bench, facing the pad
- press your chest and hips into the back pad of the bench 
- extend your arm over the end of the bench, kettlebell positioned directly below your delts
- squeeze your glutes, set a neutral pelvis, keep hips glued to the bench 

Execution: 
- keep elbow under your delt
- bend your arm and curl the kettlebell towards your front delt
- contract your bicep
- extend your arm and lower the kettlebell towards the ground again with control 
- be sure to fully extend your arm at the bottom of each rep

Single Arm Kettlebell Spider Curls

Rep Range: 15-20R
Tempo: 10 second hold at the top (partial rep position) of last rep, each set 

Target muscle groups: biceps 

Set Up: 
- set your bench to 45-50 degree incline 
- grip a dumbbell in each hand, supinated grip 
- sit on the bench, press your back into the pad
- extend your arms down on either side of the bench so your arms hang down slightly behind your torso 
- pin your elbows in line with your delts

Execution: 
- bend your arms and curl the dumbbells towards your front delts
- contract your biceps
- extend your arms and lower the dumbbells towards the ground again with control 
- be sure to fully extend your arms between each rep

Incline Bench (recline) Dumbbell Curl

Compound Set

Rep Range: 12-15R each side
Tempo: steady 
Modification: sub dumbbell 

Target muscle group: triceps

Set Up: 
- grip a kettlebell in one hand, pronated grip 
- lie in a supine position on a flat bench
- extend your arm, pin your elbow over your delt
- squeeze your glutes, keep back glued to the bench 
- keep elbow in line with your delt

Execution: 
- bend your arm and lower the kettlebell towards your head on one side
- lower the kettlebell to at least a 90 degree bend in your arm 
- extend your arm and press the kettlebell overhead again 
- contract your tricep

Single Arm Kettlebell Lying Skull Crushers

Rep Range: 15-20R
Tempo: 10 second hold at the top of the last rep, each set 
Modification: supinated grip dumbbell tricep kickbacks

Target muscle group: triceps 

Set Up: 
- sit on the double cable bench, facing the cables, place your feet up on the platforms 
- grip each handle with a pronated grip 
- keep a flat back, lean your torso forward 
- bend your arms  to 90 degrees
- pin your elbows by your sides, in line with or slightly above your torso 
- keep your wrists locked straight 

Execution: 
- extend your arms and push the cables straight back 
- keep elbows high, bend your arms and lower the cables back to a 90 degree bend in your arms

Double Cable Pronated Grip Tricep Kickbacks

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

5/30 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

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

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

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!!!

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!

5/30 Delts, Biceps, Triceps

Community

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