Name: Playbook - Sam Sweeney - 6/1 Shoulders, Biceps, Triceps
Uploaded: 2026-06-17T00:04:47.570Z
Duration: 65 min
Description: 6/1 Shoulders, Biceps, Triceps

Cara

That mind to muscle connection made all the difference today! 💪🏽💪🏽💪🏽

kimandkairi

Jessica

Please tell me how to keep the workout open!!! I keep having to come back in and refind it 3-4 times per workout, loved the workout though!

Erin

Katie

Went up 10lbs in my Arnold Press today!! Also love those rotating skull crushers! Added a whole new layer of pump 💪💪💪

Megan

Sweet!!!❤️❤️🔥💪🏻💪🏻💪🏻💪🏻💪🏻

Donalee

Katie Hall

Lisa

Codie

Amber

April

Joyce

Michelle

After being sick for two days and missing two workouts (well
3 including todays) ,
That was rough but felt great!

Alli

Absolutely loved that one! <—- Things I say every workout 🏋🏻‍♂️ 💪

Kody Young

Nani

Cassie

The pump on that last round of presses...

Chris

Kayleigh B

Tianna

Damn. These finishers lately are KILLER!!!

Meghan

Kenia

Amanda Watt

Mike

Krystal

Jacqueline

Kimmy

Heather

Morgan

NATASHA

Those over head press at the end were brutal 🥵

Holly

Amanda

Loved today!! Always a high rep shoulder gal

McKenna

Janelle

Lacey

Rachel

My daughter came with me today. Fun workout

Laurie

Mia Arrowsmith

Ashley Laas

Gloria

Anne

Love upper body! Good workout! 💪🏻💪🏻💪🏻

Audi

Stephanie

Jean

Caroline

Shoulders, Biceps, Triceps: 

Pre Exhaust Set: 
1A. Banded Pull Aparts: 4S/5R [5 second slow eccentric] 
1B. Seated Arnold Press: 4S/8R

2. Dumbbell Lateral Raises: 5S/20R, 15R, 12R, 10R, 8R 

Compound Set: 
3A. Dumbbell Hammer Grip Spider Curls: 3S/8-10R 
3B. Double Cable Out to In Recline Curls Curls [Face Away]: 3S/6-8R [3 second eccentric each rep] 

Compound Set: 
4A. Dumbbell Skull Crushers [Neutral to Pronated grip]: 3S/8-10R 
4B. Double Cable Criss Cross Tricep Extensions: 3S/6-8R [3 second eccentric each rep] 

5. Standing Kettlebell Overhead Press: press 5S/10R [every 10 seconds]

6/1 Training Day Overview

Rep Range: 5R 
Tempo: 5 second slow eccentric
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 
- use a 5 second slow eccentric to release the band. 
- 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: 8R 
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: 
Set 1. 20R 
Set 2. 15R
Set 3. 12R
Set 4. 10R 
Set 5. 8R 
Tempo: steady 

Set Up: 
- in a standing position, hold a dumbbell in each hand
- position the dumbbells down by your sides. 
- keep your arms mostly straight ( locking in a slight bend in your elbows is ok)
- squeeze your glutes and chest your chest upright and facing forward. 

Execution: 
- extend your arms and raise the dumbbells out to your sides until they are in line with your shoulders at the top of the rep. [palms down] 
- contract your lateral delts
- lower the dumbbells back to your sides with control. 

-**if you struggle to feel lateral raises in your medial/lateral delt, position the dumbbells slightly in front of your torso when you raise. This will help keep the tension out of the traps and disperse it to the delts.

Dumbbell Lateral Raise

Rep Range: 8-10R 
Tempo: steady 
Modification: Hanging Hammer Curls

Set Up: 
- grip a dumbbell in each hand, use a hammer/neutral grip 
- position yourself on an incline bench, chest positioned down on the bench. 
- allow your arms to hang down, extended from your shoulders
- dumbbells should be positioned under your shoulders
- lock your elbows in this position, in line with your shoulders. 
- keep your chest/core/hips pinned to the incline bench. 

Execution: 
- keep your elbows pinned and lead with your thumbs as you curl the dumbbells up towards your front delts
- contract your biceps at the top of the rep
- release the dumbbells with control until your arms are fully extended again, dumbbells under your front delts. 
- keep chest and hips pinned to the bench 
- keep elbows under your shoulders.

Dumbbell Hammer Grip Spider Curls

Rep Range: 6-8R
Tempo: 3 second eccentric 
Modification: dumbbell out to in recline curls [seated on incline bench, elbows positioned behind your torso]

Set Up: 
- set double cable attachments so they are in a low position on the cable. 
- grip the knob of the handles with each hand and step forward about 3 steps, face away from the cable machine
- let your arms extend back behind your torso 
- keep your elbows pinned slightly behind your torso (elbows flare out a bit here to keep in line with the path of movement of the cable machine so the motion is “out to in”)
- squeeze your glutes and brace

Execution: 
- start with your arms in a fully extended position, behind the torso
- lead with your thumbs and curl the weight up and in towards the center of your chest
- contract the biceps at the top
- use a 3 second eccentric to release the cables with control until your arms are fully extended behind your torso
cables

Double Cable Out to In Recline Curls

Compound Set

Rep Range: 8-10R
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand and position yourself on the ground in a supine position, chest up. 
- bend your legs and plant your feet firmly on the ground. 
- bend your arms at 90 degrees. 
- position your elbows in line with your front delts. 
- keep a neutral grip on the dumbbells at the bottom of the rep, when your arms are bent at 90 degrees 

Execution: 
- drive your feet through the ground 
- lift the dumbbells as you extend your arms
- rotate your grip to pronated at the top of the rep, with arms extended 
- contract your triceps [dumbbells in line with elbows/front delts at the top of the rep, palms facing forward] 
- keep your elbows pinned and lower the dumbbells back down until your arms are bent at 90 degrees again.

Dumbbell Floor Skull Crushers [hammer to pronated grip]

Rep Range: 6-8R 
Tempo: 3 second eccentric 
Modification: banded tricep extensions, or bent over dumbbell tricep kick backs. 

Set Up: 
- position each side of the cable machine high. 
- face the cable and grip the “knob” of the cables [no attachment] with each hand so that the cables are criss crossed. 
- step 1-2’ back and stand in the center of the cable machine
- pin your elbows by your sides  [retract/depress scapula]
- squeeze your glutes and brace. 
- keep chest facing forward. 

Execution: 
- lead with your pinkies as you pull the criss crossed cables and extend your arms down and out to your sides
- contract your triceps. 
- release with control until you reach 90 degrees. 
- keep wrists straight.

Double Cable Criss Cross Tricep Extensions

Rep Count: 10R 
*every 10 seconds
Tempo: steady 
Modification: standing dumbbell overhead press. 

Set Up: 
- grip a kettlebell in each hand [grip the handle of each kettlebell]. 
- stand with your feet hip width apart or slightly inside. 
- lift the kettlebells to your shoulders, position your palms facing forward and knuckles facing the ceiling. 
- squeeze your glutes and keep tall and upright. 
- keep wrists straight, in line with your hands. 

Execution: 
- press the kettlebells up and into the overhead position 
- arms should be fully extended at the top of the rep, kettlebells in line with your shoulders. 
- bend your elbows and lower the kettlebells with control
- the bell of the kettlebell should hang behind your palms, palms should face forward throughout each rep.

Standing Kettlebell Overhead Press

6/1 Shoulders, Biceps, Triceps

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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

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)

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!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

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!!

6/1 Shoulders, Biceps, Triceps

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