Name: Playbook - Sam Sweeney - 6/16 Biceps, Triceps, Core
Uploaded: 2026-06-17T00:04:45.823Z
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

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

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

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!!!

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!!

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!

6/16 Biceps, Triceps, Core

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