Name: Playbook - Sam Sweeney - 6/23 Biceps, Triceps, Core
Uploaded: 2024-03-04T17:09:27.993Z
Duration: 65 min
Description: 6/23 Biceps, Triceps, Core

Ivana

Simple but EFFECTIVE. Thank you!!! Excited for the shake up with the new split 🥳🤩🥰

Audry

Omayma

Nita

Even though it was short, the pump was SO REAL 💕💕💪 really loving all the bicep work in this split!

Megan

Amie

Channing

Everyday i learn something new on this app. Programming is just 💯 🔥

Tiffany

Kimmy

Kelsey

Corrine

Nice start after shoulder injury 🔥🔥

Lakshmi Neelesh Nimmagadda

Serena

April

Did this one today and finished chest day. Feeling it 💪🏻💪🏻

Janelle

Tish

Feeling stronger in my upper body every week! 🤘🏻💪🏻

Alicia Heier

Sharon

Becky

Regina

Maria Zenz

Porchia

Paula

Megan Laudick

Happy Friday!

Week 5 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 

4a. Incline Bench Hammer Curl with Iso Hold: 5S/10-12R each side 
4b. Incline Bench Supported Tricep Kickback with Iso Hold: 5S/8-10R each side 

5. Hanging Knee Raise: 8S/5R [every 15 seconds]

6/23 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: 90 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: 4-6R 
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: 4-6R 
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 Range: 10-12R each side
Tempo: steady, iso hold

Set Up: 
- set your incline bench to 60-70 degrees
- grip a dumbbell in each hand, neutral grip
- sit on the bench, plant your feet on the ground, press your back into the pad
- extend your arms down from your delts, dumbbells positioned under your delts
- your arms should hang behind your torso
- tuck your chin and keep head off the pad or rest your head on the bench 

Execution: 
- pin your elbows to your sides, below your delts
- curl the dumbbells and hold one arm at a 90 degree bend, holding tension in your bicep 
- extend your arm and lower the dumbbell towards the ground again 
- keep the iso hold on one side until you finish reps, then switch sides

Incline Bench Hammer Curl w/ Iso Hold

Rep Range: 8-10R each side 
Tempo: steady, iso hold

Set Up: 
- set your bench at 60-70 degrees
- grip a dumbbell in each hand, neutral grip 
- straddle the bench, press your chest and hips against the back pad of the bench 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin, keep neutral head, neck, spine 
- bend your arms behind your torso, pin your arms at 90 degree bend
- your elbows should be positioned behind your torso, in line with your rear delts

Execution: 
- extend both arms straight back 
- contract your triceps 
- hold one arm in the extended position, tension in your triceps 
- bend your other arm and lower the dumbbell towards the ground again, 90 degree bend in your arm 
- hold the iso hold in one arm until you have completed the reps on the other side, then switch sides

Incline Bench Supported Tricep Kickbacks w/ Iso Hold

Rep Count: 5R
*every 15 seconds*
Tempo: steady 
Modification: forearms supported knee raise or cocoons

Set Up: 
- grip the pull up bar with a pronated grip, shoulder width apart
- allow your body to hang down from the bar, extended
- squeeze your glutes, pull belly button to spine, and brace
- point your toes and keep them slightly in front of your torso [hollow position]
- externally rotate your shoulders, stack them down, contract your lats and think about breaking the bar in half 
- keep a neutral head, neck, spine 

Execution: 
- use your core to lift your legs away from the ground
- bend your knees and drive them towards your chest [at least to a 90 degree bend in your legs] 
- contract your core
- lower your legs and extend them towards the ground again with control

Hanging Knee Raise

6/23 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

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!

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

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!

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 ❤️

3/9 Full Body or Optional Rest Day

Jennifer

Amanda

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

Vonny

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

6/23 Biceps, Triceps, Core

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