Name: Playbook - Sam Sweeney - 6/26 Shoulders, Biceps, Triceps
Uploaded: 2026-06-17T00:04:42.438Z
Duration: 75 min
Description: 6/26 Shoulders, Biceps, Triceps

Serena

Had the hardest time with the double cable lateral raise 😂😭

Kimberly R

Solid upper body day after a long weekend camping!

Tamara

Megan

Graziella

Michelle 

Stephanie

Audry

Kaity

Elaine Rondon

Andrea

Morgan

Taylor Willman

Saved this fabulous one for Friday! Whooo-hoooo!

Victoria

Deja

Dedra

Claudia

Solid workout! Love the pump! 💪🏼💪🏼

Mia Arrowsmith

JulieAnn

Ashlee

Brittany

Barbi

Holli

This was an eye-opening revelation of my weaknesses. Those single-arm knelling presses were truly exceptional. Wow! Thank you so much.

Lorena

Sophie

Justin Copeland

Kassie

Muge

Marta

Regina

Bree

Cori

Nyakeh

Wow, soooooo damn good!!!👍🏾💪🏾

Kimmy

Porchia

Karen

Suanne Camacho Tumaquip

Happy Thursday!

Week 1 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please use the warm up and activation exercises listed 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.

Shoulders, Biceps, Triceps: 

Warm Up/Activation: 
1a. Banded Behind the Head Overhead Press : 3S/20 seconds
1b. Banded Overhead Hold: 3S/20 seconds

2. Paused Seated Military Press: 5S/5R [3 second pause at the top of each rep]

3. Slow Eccentric Half Kneel Single Arm Overhead Press (neutral grip): 4S/6-8R each side [3 second slow eccentric each rep] 

4a. Seated Bicep Curls : 3S/6-10R [3 second slow eccentric]
4b. Alternating Seated Hammer Curls: 3S/12-20R total 

5a. Seated Overhead Tricep Extensions: 3S/6-10R [3 second eccentric]
5b. Bent Forward Dumbbell Alternating Tricep Kickbacks (pronated grip): 3S/12-20R total 

6. Double Cable Lateral Raise: 2-5S/10R [3 second slow eccentric on each rep, 10 second hold at the top of final rep each set]

6/26 Training Day Overview

Time: 20 seconds 
Tempo: steady 
Modification: standing *light* dumbbell overhead presses

Target muscle group: delts

Set Up:
- loop a long loop band around a rack at about chest level 
- step in front of the rack, facing the band
- grip the band with a pronated grip, slightly wider than shoulder width apart
- extend your arms straight forward and hold the band out in front of your chest
- step away from the rack until you can feel the tension of the band 
- squeeze your glutes, set a neutral pelvis position and hold a strong brace
- keep a tall torso, neutral spine 

Execution: 
- keep your arms locked straight and raise the band overhead
- bend your arms and pull the band over your head and behind your head
- lower the band behind your head to a 90 degree bend in your arms
- extend your arms and press the band overhead again 
- contract your delts and hold tension

Banded Behind the Head Overhead Press

Time: 20 holds 
Tempo: hold 
Modification: standing dumbbell overhead hold 

Target muscle group: back [keep in mind this is a compound movement so you will be engaging multiple muscle groups]

Set Up:
- loop a long loop band around a rack at about chest level 
- step in front of the rack, facing the band
- grip the band with a pronated grip, slightly wider than shoulder width apart
- extend your arms straight forward and hold the band out in front of your chest
- step away from the rack until you can feel the tension of the band 
- squeeze your glutes, set a neutral pelvis position and hold a strong brace
- keep a tall torso, neutral spine 

Execution: 
- keep your arms locked straight and raise the band overhead
- pull the band behind your head, bend your arms to 90 degrees
- hold this position, keep tension in your delts, high back, and hold a strong brace in your core
- keep your low back neutral, do not hyperextend

Banded Overhead Press Hold

Warm Up and Activation

Rep Count: 5R 
Tempo: 3 second pause at the bottom of each rep
Modification: seated dumbbell or machine overhead press

Target Muscle Groups: delts

Set Up: 
- position the bar on the rack at an appropriate start point for you 
- sit on the bench, press your back into the pad, plant your feet on the ground
- drive your ribs down and hold a strong brace in your core
- extend your arms overhead and slightly behind you to grip the bar with a slightly wider than shoulder width, pronated grip 
- think about breaking the bar in half, hold tension in your lats
- extend your arms and lift the bar off of the rack, position it directly overhead
- keep armpits pointing forward

Execution: 
- bend your arms and lower the bar in front of your face
- lower the bar to ~chin level, ~90 degree bend in your arms 
- extend your arms and press the bar overhead
- stabilize, contract and hold tension in your delts

Paused Seated Military Press

Rep Range: 6-8R each side
Tempo: 3 second slow eccentric

Target muscle group: delts

Set Up: 
- grip a dumbbell in one hand
- get down into a half kneel position, knee down on the same side holding the dumbbell, other leg bent with foot planted out in front
- drive hips in, squeeze your glutes, set a neutral pelvis position 
- keep a tall torso 
- extend your arm and lift the dumbbell into the overhead position, palm facing in 
- hold a tight brace

Execution: 
- bend your arm so your elbow travels forward
- lower the dumbbell to your front delt
- extend your arm and press the dumbbell into the overhead position again 
- contract your delt

Slow Eccentric Half Kneel Single Arm Overhead Press (neutral grip)

Rep Range: 6-10R
Tempo: 3 second slow eccentric 

Target muscle group: biceps

Set Up:
- grip a dumbbell in each hand, supinated grip 
- sit on a bench, plant your feet on the ground, press mid back into the bench 
- extend your arms down by your sides, elbows in line with your torso 
- pin your traps down, shoulders back 

Execution: 
- dig your elbows into your sides and bend your arms
- curl the dumbbells towards your chest on either side
- contract your biceps
- keep elbows in line with your torso and extend your arms down 
- lower the dumbbells with control 
- do not swing or sway your arms as you curl

Seated Bicep Curls

Rep Range: 12-20R total 
Tempo: steady 

Target muscle group: biceps

Set Up:
- grip a dumbbell in each hand, hammer grip
- sit on a bench, plant your feet on the ground, press your mid back into the bench 
- extend your arms down by your sides
- keep a tall torso 
- pin your traps down, shoulders back 
- keep elbows pinned by your sides

Execution: 
- keep one arm extended
- bend your other arm and curl the dumbbell towards your delt
- contract your bicep at the top of the rep 
- keep arm squeezed by your side, extend your arm and lower the dumbbell towards the ground with control 
- alternate each arm, each rep

Seated Alternating Hammer Curls

Compound Set

Rep Range: 6-10R
Tempo: 3 second eccentric 

Target muscle group: triceps

Set Up:
- grip a single dumbbell in both hands, overlap your fingers to make a triangle and grip the head of the dumbbell with palms up
- sit on a bench, plant your feet on the ground
- keep a tall torso, push mid back into the bench 
- extend your arms overhead, pin your elbows over your delts
- tuck your ribs down and brace

Execution: 
- bend your arms and lower the dumbbell behind your head
- lower the dumbbell to at least a 90 degree bend in your arms
- extend your arms and lift the dumbbell into the overhead position 
- contract your triceps

Seated Overhead Tricep Extension

Rep Range: 12-20R total 
Tempo: steady 

Target muscle group: triceps

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position and a strong brace
- push your hips back, slight bend in your knees
- bend your torso forward so your chest faces the ground
- bend your arms to 90 degrees and pin your elbows by your sides, in line with or slightly above your torso 
- keep wrists pinned straight
- keep a flat back, neutral head, neck, and spine

Execution: 
- keep one arm bent
- extend your other arm and kick your dumbbell straight back 
- contract your tricep
- bend your arm and lower the dumbbell with control, keep elbow high 
- alternate each arm, each rep

Bent Forward Alternating Tricep Kickbacks (pronated grip)

Sets: 2-5 sets
Rep Range: 10R
Tempo: 3 second slow eccentric + 10 second pause at the top of final rep, each set 
Modification: standing dumbbell, band, or machine lateral raise

Target muscle group: lateral delts

Set Up: 
- attach a single arm handle to each side of the cable and position them low
- grip each handle with the opposite hand, neutral grip 
- the cables shoulder criss cross in front of you
- step to the center of the cable
- extend your arms down by your sides
- squeeze your glutes, set a neutral pelvis and strong brace
- keep your traps pinned down, shoulders back 
- keep a tall and upright torso 

Execution: 
- with straight arms, pull the cables and raise your arms out to each side
- when your handles are in line with your delts, contract your lateral delts
- lower your arms back down by your sides
- cables should cross in front of your torso

Double Cable Lateral Raise

6/26 Shoulders, Biceps, Triceps

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

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

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

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!

6/26 Shoulders, Biceps, Triceps

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