Name: Playbook - Sam Sweeney - 6/16 Biceps, Triceps, Core
Uploaded: 2024-03-04T17:09:27.969Z
Duration: 65 min
Description: 6/16 Biceps, Triceps, Core

Great workout today 🙌🏻 I am sorry I waited so long to get the app!

Megan

Went well. My 14 year old son did it with me.

Alexsha

Amie

Such great core stabilizers and bicep/tricep isolations. Great balance of everything :)

My grip was hanging on for dear life in them farmers carry 😂

Mikaleigh

LOVE the core at the onset of this workout

Audry

Corrine

Got the best arm pump from today😍💪🏼

Rachael Milbrook

Dominique

I really liked that one! Feeling stronger! 💪🏻

Alicia Heier

Keri

Love it when my bicep veins make a debut! 🔥

Safia

Loving these arm days! Did I think I could do the toes to kettle bell? No? Did I do them?! Hell yes I did! Love that this split is pushing me!

DeAnna

Those farmers carry starting and end at 60 sec 😮‍💨

Deja

😮‍💨😮‍💨😮‍💨😮‍💨

Tiffany

Janelle

Megan Laudick

Stephanie

Nyakeh

Great less taxing  but still challenging friday!

Maria Zenz

This made me feel normal for just % of my day . Dealing with grief  the only way I know how

Porchia

Paula

Lisa

Happy Friday!

Week 4 of 6-8 in current split 

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

*consider tracking your primary lifts throughout this split. I would even encourage you to film your working set(s) throughout this first week [and following weeks, if possible] so you are able to visually see improvement. 

Tap the ‘start now’ button to find the training day overview.

Biceps, Triceps, Core: 

Pre Training Warm Up and Mobility: 
*Choose one upper body routine from the “Warm up and Activation” bubble in the app to complete as your warm up.

Strength Training: 

1a. Core: Weighted Dead Bug: 2S/20R total 
1b. Core: Feet Elevated Plank Hold: 2S/60 seconds

2. Barbell Curls: 4S/6-8R 

3. Barbell Close Grip Bench: 4S/6-8R 

4. Heavy Farmer’s Carry: 5S/45 seconds 

Triset: 
5a. Cable Rope Spider Curls: 3S/8-10R [3 second eccentric each rep] 
5b. Cable Rope Chest Supported Extensions: 3S/10-12R [3 second hold at the top of each rep] 
5c. Lying Toes to Kettlebell: 3S/12-15R

6/16 Training Day Overview

Rep Count: 20R total 
Tempo: steady 
Modification 

Set Up: 
- grip a kettlebell in each hand, pronated grip 
- lie in a supine position on the flat bench, head at the top of the bench 
- extend your arms and lift the kettlebells over your chest, Kbs in line with your front delts
- lift your legs and bend them at 90 degrees, pin knees over your hips
- squeeze glutes, pull belly button to spine, and brace
- keep arms straight 

Execution: 
- hold a tight brace in your core and extend one leg towards the ground
- lower the opposite arm towards the ground behind your head
- keep control of the weight through your lats and core
- bend your leg and pull the kettlebell back up and over your chest, in line with front delt
- contract your core
- release the opposite leg/arm and lower them towards the ground
- keep a stiff torso and tight brace in your core, do not let your low back arch as you extend

Weighted Dead Bug [on flat bench]

Time: 60 seconds
Tempo: hold 
Modification: feet on the ground

Set Up: 
- place your feet on top of a flat bench 
- walk your hands out until they are under your front delts
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin 

Execution: 
- think about screwing your hands into the ground and hold the plank position 
- keep your hips in line with your torso
- do not let hips drop 
- hold the tension in your core

Feet Elevated Plank Hold

Compound Set

Rep Range: 6-8R 
Tempo: steady 
Modification: EZ Bar or fixed straight bar curls, or standing dumbbell curls 

*be consistent or work your way up to barbell curls 

Set Up: 
- grip the barbell with a shoulder width grip, just outside hips
- extend arms down by your sides, barbell in front of your torso
- pin your elbows by your sides
- take a hip width stance, toes forward 
- squeeze your glutes, pull belly button to spine, and brace
- keep an upright torso, traps down 

Execution: 
- dig elbows into your sides and lift the barbell 
- curl the barbell towards your front delts
- contract your biceps 
- lower the bar with control until your arms are extend down by your sides again 
- keep shoulders back, traps down

Barbell Curls

Rep Range: 6-8R 
Tempo: steady 
Modification: EZ or fixed straight bar close grip press 

Set Up: 
- set up under the bench so your eyes are directly under the bar
- reach up and grip the bar with a pronated- close grip, inside shoulder width 
- squeeze your glutes, pull belly button to spine, and brace
- pin your snaps down to the bench 
- lift the barbell off the rack and over your chest

Execution: 
- bend your elbows, allow them to flare about ~45 degrees from your torso 
- lower the bar to tap your chest or just slightly above your chest
- extend your arms, drive your elbows in and press the barbell back up and over your chest
- contract your triceps

Barbell Close Grip Bench

Time: 60, 45, 30, 45, 60 seconds 
Tempo: steady 

Set Up:
- grip a set of heavy kettlebells or dumbbells in each hand [neutral grip]
- contract your lats to pin the dumbbells by your sides
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral spine, shoulders and chest out
- this is another instance to think “ribs down” to fight against the rib flare [rib flare can be cause by an anterior pelvic tilt as well, make sure the pelvis is neutral]

Execution: 
- grip the weight with a “death grip” and brace the core as you step forward and carry the dumbbells  
- use your core to manage the tension in your forearms
- use your lats to lock the dumbbells in place and keep them from swinging  or swaying as you walk

Farmer’s Carry [heavy]

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: dumbbell spider curls 

Set Up: 
- set your incline bench to 60-70 degrees 
- set the bench in front of one side of the cable, bench facing away so the tall end of the bench is towards the cable 
- attach a cable rope and position it low
- grip the ends of the rope with a neutral grip 
- pull the cable and position your body behind the bench so you are straddling the bench
- squeeze your glutes, pull belly button to spine, and brace
- press your chest and hips into the back pad of the bench 
- hook your arms over the end of the bench or squeeze them to the sides so the rope is extended down towards the cable below you
- pin your elbows under your shoulders
- tuck your chin and keep a neutral head, neck, spine 

Execution: 
- lead with your thumbs and pull the cable away from the ground 
- curl the rope towards your front delts, pull the rope apart slightly at the top of the rep 
- contract your biceps
- with elbows pinned below your front delts extend your arms towards the ground again with control

Cable Rope Spider Curls

Rep Range: 10-12R 
Tempo: 3 second eccentric each rep 
Modification: chest supported dumbbell kickbacks 

Set Up: 
- set your incline bench to 60-70 degrees 
- set the bench in front of one side of the cable, bench facing away so the tall end of the bench is towards the cable 
- attach a cable rope and position it high 
- grip the ends of the rope with a neutral grip 
- pull the rope and straddle the bench so your chest and hips are against the back pad of the bench 
- squeeze your glutes, pull belly button to spine, and brace
- pull the rope and pin your elbows under your front delts

Execution: 
- pull the rope and extend your arms towards the ground 
- pull the rope apart slightly at the top of the rep 
- contract your triceps 
- keep your elbows pinned under your front delts and bend your arms again as you release the rope with control 
- release to a 90 degree bend in your arm and continue reps

Chest Supported Cable Rope Extensions

Rep Range: 12-15R
Tempo: steady 
Modification: lying straight leg raise 

Set Up: 
- place a heavy kettlebell or dumbbell on the ground 
- lie on the ground in front of the weight, in a supine position so your feet are pointing away from the kb/db 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms and reach them overhead to grip the kb/db behind your head
- pull down on the weight and contract your lats

Execution: 
- hold a tight brace in your core and fill the space between the ground and your low back as you lift your legs off the ground 
- lift your leg towards the ceiling and fold them over your torso so your toes are reaching towards the kb/db behind your head
- contract your core
- lower your legs all the way to the ground again 
- mimic the toes to bar movement pattern but in a lying position 
- keep your core flat
- do not lower your legs all the way to the ground if it puts too much stress on your lower back

Lying Toes to Kettlebell

Triset

6/16 Biceps, Triceps, Core

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 :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

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

Omayma

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!!

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 🥵🥵🥵🥵

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!

Katie

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

Natalie

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!

Serena

3/18 Glutes and Hamstrings

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

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

6/16 Biceps, Triceps, Core

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