Name: Playbook - Sam Sweeney - 5/4 Shoulders, Biceps, Triceps
Uploaded: 2026-06-17T00:04:47.692Z
Duration: 60 min
Description: 5/4 Shoulders, Biceps, Triceps

Been a while since I’ve done an accessory day. This was a good one 🔥

Cara

Beautiful that’s what comes to my mind! Loved it!

Ana lopez

I missed this so much. One suggestion is to mark off on the supersets one time instead of for each movement. I always forget to mark something ;)

Sheila

Who needs to use their arms the rest of the day anyway 🤷🏼‍♀️
Dang 🔥🔥🔥

Sarah

Sammi

Niranjana

Joyce

Ok, so I’ve been strength training for about 8 years, and for the first time ever, two weeks in a row, my biceps feel significantly stronger 🤩 Talk about trust the process…Sam, you are a miracle worker 💖 So excited for arm days lately!!!

Megan

Christian Arteaga

Shoulders are on 🔥🔥🔥🔥thanks!😀

Donalee

Jenn

Fun flow! I second the marshmallow arm comment

Amber

Katie

Sick pump 💪🏽 I can definitely tell the difference the pre-exhaust moves make for the compound move! Enjoying this split so far

kimandkairi

Marshmallow arms! Feeling a bit Michelin man. 😅

Mercedes

Beth

Denise Hofer

Becky

Olga

Chris

Janelle

Rita

Sharlene

This was such a burner. That tri set 🔥🔥

Those 3 way raises always gets me at the end. 😪.

Dedra

CANDICE

Bryden

I like more strength than toning. These exercises all felt like the same ones with different equipment.

Julie

Arms are on 🔥🔥🔥🔥.  I really love this one👊🏾💪🏽

Kimmy

Starting to find the love for higher reps and lower weights 🤓

Amanda

Michelle

Absolute killer, can’t feel my arms for the first time in a while 💀🔥🔥

Allie Caruso

Veronica

Alli

That arm pump 🥵 I’m loving this split!!

Francesca

👊🏻💣💪🏻🔥💯my biceps are on 🔥😍

Shelly

Hopefully I dont need my arms tonight, or tomorrow. Absolutely saving this one for another go around. Biggest arm pump yet.

Loving the new combinations! Always a rocking workout Sam and Noel 💪🏼♥️

Natalie

I was a sweaty 🥵 mess after this one. ♥️

Betty

Erika

Kayleigh B

Mia Arrowsmith

Jane

Shoulders, Biceps, Triceps: 

Pre Exhaust Set: 
1A. Banded Pull A Parts: 4S/15-20R 
1B. Seated Arnold Press: 4S/8-10R 

Compound Set: 
2A. Seated to Standing EZ Bar Curl: 3S/6-8R seated + 6-8R standing 
2B. Standing Alternating Hammer Curls: 3S/10-12R 

Compound Set: 
3A. EZ Bar Skull Crushers: 3S/10-12R 
3B. Cable Rope Tricep Extension: 3S/6-8R drop 6-8R [drop set, every set]

Triset: 
4A. Chest Supported 3 Way Raise: 3S/12Rounds, 10Rounds, 8Rounds
4B. Plate Curls: 3S/12R, 10R, 8R
4C. Plate Overhead Extensions: 3S/12R, 10R, 8R

5/4 Training Day Overview

Rep Range; 15-20R 
Tempo: steady 
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 
- 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 Range: 6-8R seated + 6-8R standing 
Tempo: steady 
Modification: straight bar curls or dumbbell curls [with the stopping point at your quads during the seated curls]

Set Up: 
- grip an ez bar with a supinated grip, shoulder width apart. 
- sit on a bench with back support 
- plant your feet on the ground 
- start with the ez bar resting on your quads

Execution: 
- pin your elbows in by your sides and curl the bar towards your front delts
- contract your biceps at the top of the rep
- lower the bar back to tap your quads in the seated position [should be about a half curl] 
- once you reach 6-8R seated, stand up- keeping the ez bar in your hands
- extend your arms down in front of you, pin your elbows by your sides
- curl the bar up towards your front delts. 
- contract your biceps 
- lower the bar with control until your arms are fully extended down in front of you.

Seated to Standing EZ Bar Curl

Rep Range: 10-12R each side 
Tempo: steady 
Modification 

Set Up: 
- grip a dumbbell in each hand, neutral/hammer grip
- extend your arms down by your sides
- pin your elbows in close to your sides
- squeeze your glutes and hold a tight brace. 

Execution: 
- dig your elbow into your side and curl one dumbbell up, towards your front delt
- contract your bicep on one side
- lower the dumbbell with control until your arm is fully extended by your side again
- alternate each arm as you move through the reps
- keep from swaying or swinging as you curl.

Standing Alternating Hammer Curls

Compound Set

Rep Range: 10-12R 
Tempo: steady 
modification: dumbbell skull crushers. 

Set Up: 
- grip an ez bar with both hands, just inside shoulder width [find the grooves that fit you] - pronated grip 
- lie back on a flat bench
- plant your feet on the ground 
- extend your arms so the bar is over your chest

Execution: 
- lock your elbows in place in line with your front delts
- bend your arms back and lower the bar towards your forehead. 
- lower the bar to 90 degree bend or just below 
- extend your arms and press the bar back up over the chest
- contract your triceps at the top of the rep.

Lying Skull Crusher

Rep Range: 6-8R drop 6-8R [drop set, every set]
Tempo: steady 
Modification: banded tricep extensions dumbbell tricep kickbacks.

Set Up: 
- Set the cable high and attach the rope attachment. 
- Grab each end of the rope with a neutral/hammer grip and pin your elbows at your sides. 
- keep a neutral spine and lean your torso forward, towards the cable. 
- Start with arms bent, ~90 degree angle. 

Execution: 
- Press through your pinkies as you extend your arms down, spreading the rope at the bottom of each rep. 
- Contract your triceps 
- Release the cable with control back to the start position.

Cable Rope Tricep Extensions

Rep Range: 12Rounds, 10Rounds, 8Rounds [Y-Lateral-Rear raise= 1round]
Tempo: steady  

Set Up: 
- grip a pair of *light dumbbells in each hand. 
- position yourself on a high incline bench so your chest and hips are pressed into the bench
- allow your arms to extend down from your shoulders, pronated grip on the dumbbells
- plant your feet firmly on the ground

Execution: 
- extend your arms up and out in a Y shape [keep your arms as straight as you are able]
- contract your medial/rear delts
- lower the weight with control 
- immediately raise your arms out to your sides in a lateral raise, palms down at the top of the rep
- contract your medial delt
- release the weight with control
- immediately rotate your hands so your pinkies are up, and raise the dumbbells in a rear delt fly 
- contract the rear delts at the top of the rep. 
- release with control 
[these 3 lifts= 1 round]

Bent Over 3 Way Raise

Rep Range: 12R, 10R, 8R
Tempo: steady 

Set Up: 
- grip a plate on each side with a neutral grip 
- hold tight to the plate and pin your elbows to your sides
- begin with the plate down in front of your body, arms extended. 

Execution: 
- drive your elbows into your sides, think about squeezing in on the plate
- curl the plate up towards your chest
- contract your biceps
- lower with control until your arms are fully extended down in front of you again.

Plate Curls

Rep Range; 12R, 10R, 8R
Tempo: steady
Modification: dumbbell overhead extension. 

Set Up: 
- grip a plate on either side with both hands
- lift the plate overhead and extend your arms 
- pin your elbows next to your ears, in line with your shoulders
- squeeze your glutes and tuck your ribs to hold a steady brace

Execution: 
- slowly bend your arms and lower the plate behind your head
- lower to a 90 degree bend in your arms or just below
- extend your arms back overhead and contract your triceps.

Plate Overhead Extensions

Triset

5/4 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

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

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

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!!!

5/4 Shoulders, Biceps, Triceps

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