Name: Playbook - Sam Sweeney - 6/13 Delts, Biceps, Triceps
Uploaded: 2026-06-17T00:04:42.485Z
Duration: 75 min
Description: 6/13 Delts, Biceps, Triceps

Serena

Gonna miss this split. Excited for the next!

Audry

Marta

Another day of progress exceeding my expectations! Shoulder stability and strength were ON POINT in the external rotations. I’m just so happy with this whole split and feeling amazing!

Megan

JulieAnn

Karen

Kimmy

Deja

Mia Arrowsmith

Ashlee

Linda

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥 thank you 🙏🏼

Lorena

Barbi

Regina

Aspen

Megan Laudick

Happy Friday!

Week 4 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. Standing Around the Worlds (drop set): 3S/6-8R drop 10R 

3a. Single Arm Cable Curls (facing away): 4S/8-12R each side 
3b. Close Reverse Grip EZ Bar Curls: 4S/15-20R

4a. Single Arm Pronated Grip Overhead Tricep Extensions: 4S/8-12R each side  
4b. Supinated Close Grip EZ Bar Skull Crushers: 4S/15-20R

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

6/13 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: 6-8R drop 10R 
*drop the weight by 20-50%
Tempo: steady 

Target muscle group: delts

Set Up: 
- grip a dumbbell in each hand
- stand with feet hip width apart
- squeeze your glutes, set a neutral pelvis position 
- extend your arms down, hold the dumbbells with a supinated grip in front of your torso 
- keep your arms straight, torso upright

Execution: 
- raise the dumbbells out to your sides and then directly overhead 
- lower your arms back out to your sides and down in front of your torso again 
- try to keep as little momentum as possible

Standing Around the Worlds (drop set)

Rep Range: 8-12R each side
Tempo: steady
Modification: single arm incline bench curl

Target muscle group:  biceps

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable, grip the handle with one hand, supinated grip
-  face away from the cable, take 2-3 steps away 
- extend your arm down and back, behind your torso
- pin your elbow behind your torso 
- squeeze your glutes, set a neutral pelvis
- keep traps down, shoulders back 

Execution: 
- keep elbow pinned slightly behind your torso
- bend your arm and curl the handle towards your delt
- contract your bicep
- extend your arm back behind you again
- be sure to fully extend your arm between reps

Single Arm Cable Curls (facing away)

Rep Range: 15-20R 
Tempo: steady
Modification: reverse grip dumbbell curls 

Target muscle groups: biceps 

Set Up: 
- grip the ez bar with a close, reverse/pronated grip
- extend your arms down and hold the bar in front of your torso
- squeeze your glutes, set a neutral pelvis position 
- keep a tall and upright torso
- pin your traps down, shoulders back 
- pin your elbows by your sides
- keep wrists straight

Execution:
- bend your arms and curl the bar towards your chest
- contract your bicep at the top of the rep, keep tension in your forearms
- extend your arms and lower the bar towards the ground again with control

Close Reverse Grip EZ Bar Curls

Compound Set

Rep Range: 8-12R each side
Tempo: steady 
Modification: single arm pronated grip dumbbell overhead tricep extensions

Target muscle group: triceps

Set Up: 
- attach a handle to one side of the cable, position it low
- step in front of the cable, grip the handle with a pronated grip
- face away from the cable and take 1-2 steps away 
- extend your arm overhead, pin your elbow over your delt
- squeeze your glutes, set a neutral pelvis
- tuck your ribs down and keep a tall torso

Execution: 
- keep elbow fixed over your delt
- bend your arm and lower the cable behind your head
- lower to at least a 90 degree bend in your arm 
- extend your arm and pull the cable into the overhead position again 
- contract your tricep
- keep wrist pinned straight throughout

Single Arm Pronated Grip Overhead Tricep Extensions

Rep Range: 15-20R
Tempo: steady
Modification: supinated grip dumbbell skull crushers

Target muscle group: triceps 

Set Up: 
- grip the ez bar with a close, supinated grip 
- lie on the flat bench, press back into the bench 
- extend your arms and position the bar over your chest
- keep elbows pinned over your delts

Execution: 
- bend your arms and lower the bar towards your face
- lower to at least a 90 degree bend in your arms
- extend your arms and lift the bar over your chest again 
- contract your triceps

Close Supinated Grip EZ Bar Skull Crushers

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

6/13 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 ♾️

Katie

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!!

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

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!

6/13 Delts, Biceps, Triceps

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