Name: Playbook - Sam Sweeney - 6/2 Biceps, Triceps, Core
Uploaded: 2024-03-04T17:09:27.923Z
Duration: 65 min
Description: 6/2 Biceps, Triceps, Core

My love and appreciation for arm day has increased exponentially with this split! Beyond having space and stamina to concentrate on form, my bicep weights have been skyrocketing 💕💕💪

Megan

Ava Altig

Diana

Kimmy

Julie

Tish

These Fridays are my fav! An arm pump before dinner who doesn’t love that?! 😂

DeAnna

Audi

Kelly

Deja

My biceps loooved this! 💪🏼🙌🏻💕

Kelsey

Sarah

Rachel

Lacey

Molly DiSabato

Liking the dedicated arm days! 💪🏼 not much of a pump today but sure felt good

Not that my triceps weren’t already killing me from Wednesday lol 🤪

Shelby

Jodi Jolley

Porchia

Maria Zenz

Allie

Emily

⭐️ loved ⭐️ every ⭐️ bit ⭐️ of ⭐️ this 💪🏼

Paula

Megan Laudick

Mike

Happy Friday!

Week 2 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: 3S/20R total 
1b. Core: Feet Elevated Plank Hold: 3S/60 seconds

2. Barbell Curls: 4S/8-10R 

3. Barbell Close Grip Bench: 4S/8-10R 

Superset: 
4a. Cable Rope Bicep Curls: 5S/6R, 8R, 10R, 12R, 30R 
4b. Standing Cable Rope Overhead Extensions: 5S/6R, 8R, 10R, 12R, 30R 

Superset: 
5a. Single Arm Twist Grip Preacher Curl: 2-3S/8-10R each side
5a. Single Arm Supinated Grip Cable Tricep Kickback: 2–3S/10-12R each side
5b. Feet Elevated Weighted Crunch: 2-3S/15R

6/2 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: 8-10R 
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: 8-10R 
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

Rep Count: 6R, 8R, 10R, 12R, 30R
*decrease load as rep count increases
Tempo: steady 
Modification: hammer grip curl

Set Up: 
- attach a rope to one side of the cable and position it low
- stand in front of the cable, facing the cable, feet hip width apart
- grip the ends of the rope with a neutral/hammer grip 
- pin your elbows by your sides or slightly behind your torso
- squeeze your glutes, pull belly button to spine, and brace
- keep chin tucked with a neutral head, neck, and spine 

Execution: 
- pull the rope and curl the ends toward either side of your chest
- pull the rope apart at the top of the rep
- contract your biceps
- keep elbows pinned by your sides and lower the rope until your arms are extended down in front of you again

Cable Rope Bicep Curls

Rep Count: 6R, 8R, 10R, 12R, 30R 
Tempo; steady 
Modification: standing dumbbell overhead extension

Set Up: 
- attach a rope to one side of the cable and position it low
- stand in front of the cable, facing the rope to begin
- squeeze your glutes, pull belly button to spine and brace
- grip the ends of the rope with a neutral/hammer grip 
- lift the rope and turn your body so your torso is facing away from the cable 
- step away  from the cable 1-3 steps 
- as you turn away from the cable lift the rope and pin your elbows on either side of your head, elbows in line with delts overhead
- tuck your ribs, keep chin tucked with a neutral head, neck, and spine 
- begin with arms bent behind your head in the overhead position 

Execution: 
- keep your elbows pinned and extend your arms
- pull the rope apart and straight towards the ceiling  above you
- contract your triceps 
- lower the rope behind your head again until your arms are bent at ~90 degrees or just below

Cable Rope Overhead Extension

Superset

Rep Range: 8-10R each side
Tempo: steady
Modification: single arm concentration curl on incline bench 

Set Up: 
- grip a dumbbell in one hand, begin with pronated grip 
- set up behind the preacher curl machine
- pull belly button to spine, and brace
- sit on the bench or stand behind it
- lean your chest into the pad of the machine
- hook your arm over the pad from armpit to elbow [arm holding dumbbell] 
- keep arm connected to the pad throughout

Execution: 
- begin with a pronated grip on the dumbbell
- drive your tricep into the pad and lift the dumbbell 
- rotate your grip from pronated to supinated as you curl the dumbbell towards your front delt
- contract your bicep
- reverse the movement as you lower the dumbbell with control, end in a pronated grip again so you are able to move directly into the next rep 
- complete all reps on one side before moving to the next

Single Arm Twist Grip Preacher Curl

Rep Range: 10-12R each side
Tempo: steady 
Modification: flat bench 

Set Up: 
- attach a single arm handle to one side of the cable, position at hip height
- stand in front of the cable, facing the handle
- grip the handle with one hand, supinated grip 
- step way from the cable 2-3 steps
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and bend your torso towards the ground until your chest faces the ground
- keep a neutral head, neck, spine position 
- pull the cable and pin your elbow by your side, in line with or slightly behind your torso, arm in bent position 

Execution: 
- pull the cable and extend your arm straight out behind you
- when your arm is fully extended behind you contract your tricep
- keep your elbow pinned by your side and bend your arm as you release the cable 
- complete all reps on one side before moving to the next

Single Arm Supinated Grip Cable Tricep Kickback

Rep Count: 15R
Tempo: steady 
Modification: no weight

Set Up: 
- lie on the ground in front of a flat bench or box, feet facing the bench 
- bend your legs at 90 degrees and press the bottoms of your feet into the edge of the bench 
- hug a weight or ball to your chest, squeeze it close and point elbows forward 
- squeeze your glutes, pull belly button to spine, and brace
- keep your chin tucked

Execution: 
- drive your feet into the bench and lift your upper back off the ground 
- think about closing the space between the bottom of your ribs and your pelvis
- contract your core
- lower your upper/mid back to the ground again 
- keep gaze straight up

Feet Elevated Weighted Crunch

Triset

6/2 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

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!

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!

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

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!

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 ❤️

6/2 Biceps, Triceps, Core

Community

More workouts from Sam Sweeney