Name: Playbook - Sam Sweeney - 5/4 Shoulders, Biceps, Triceps
Uploaded: 2024-03-04T17:09:25.806Z
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!

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

Kimberly

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

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 :)

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

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

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!!

Serena

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 🥵🥵🥵🥵

Omayma

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

Diana

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

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!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

5/4 Shoulders, Biceps, Triceps

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