Name: Playbook - Sam Sweeney - 6/30 Biceps, Triceps, Core
Uploaded: 2026-06-17T00:04:45.756Z
Duration: 65 min
Description: 6/30 Biceps, Triceps, Core

Karen Carlos

Hang curls and the tricep push-ups were such cool variations!

Megan

My first accessory day of this split and I loved it😭

Kirsten

Audry

got this in quick but got a good pump in💪🏼

Rachael Milbrook

Loved the bicep love!! I noticed the core exercises were more hip flexor dominant but I think I just have a cranky hip today!

Anastasia L

Marla

Severe back spasm from moving hindering me a little lit but got it done 🙌🏻

Corrine

Stephanie

😮‍💨😮‍💨😮‍💨😮‍💨🔥

Porchia

Taylor Willman

Kristie

Kimmy

Katie

Megan Laudick

Maria Zenz

Mia Arrowsmith

Shelby

Lakshmi Neelesh Nimmagadda

Caleb

Tish

Lovin the single arm tricep floor press. 🔥👊🏽❤️

April

Fun Friday!👍🏻🔥❤️😍💪🏻💪🏻💪🏻

Donalee

Nyakeh

Way to finish out this week with a 💥! 💪🏼

Ashley Greeley

Awesome flow 💪🏼⭐️⭐️⭐️⭐️⭐️

Paula

Happy Friday!

Week 6 of 7 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: 

1. Barbell Curls: 4S/5R 

2. Barbell Close Grip Bench: 4S/5R 

3. Weighted Forearm Supported Knee Raise: 5S/5R drop 5R [10 second hold on final rep, each set]

Giant Set:
4a. Seated Dumbbell Out to In Seated Curl: 3S/10-12R [3 second eccentric]
4b. Single Arm Concentrated Hang Curl: 3S/8-10R each side [2 second hold at the top of each rep]
4c. Seated French Press: 3S/6-8R [3 second eccentric]
4d. Single Arm Tricep Floor Press: 3S/10-12R each side [2 second hold at the top of each rep]

5. Banded Sit Up: 6S/10R [30 seconds rest]

6/30 Training Day Overview

Rep Range: 5R 
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: 5R 
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: 5R drop 10R 
*10R total 
*drop the weight by 20-50% or to bodyweight
Tempo: 10 second hold on the final rep of each set
Modification: weighted reverse crunch, or 10R bodyweight knee raise

*I stacked plates below the machine to position my dumbbells on so I am easily able to reach them with my feet

Set Up: 
- place 2 dumbbells on the ground between the machine, one heavier, one lighter [20-50% lighter] 
- position yourself on the forearm supported machine
- press your back into the pad, bend your arms and drive your forearms into the pads
- depress your scapula and keep your shoulders down 
- drive your ribs down and point your toes as you extend your legs down towards the ground 
- pin the heavier dumbbell between your feet

Execution: 
- use your core [as opposed to your hip flexors] to bend your knees and the dumbbell away from the ground 
- pull your belly button to spine and drive your back into the pad
- contract your core when your knees are in line with your hips, legs bent at 90 degrees
- hold tension in your core and lower the dumbbell towards the ground as you extend your legs
- do not lose tension in your core between reps

Weighted Forearm Supported Knee Raise

Rep Range: 10-12R 
Tempo: 3 second eccentric 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench with back support 
- plant your feet on the ground, press your mid back into the pad
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms by your sides
- pin your elbows behind your torso and at a 45 degree angle from your torso, keep your elbows pinned 
- tuck your chin and keep a neutral head, neck, spine

Execution: 
- with elbows pinned wide, lead with your thumbs as you curl the dumbbells away from the ground and towards your front delts
- contract your biceps at the top of the rep 
- lower the dumbbells with control until they are fully extended again

Seated Dumbbell Out to In Curls

Rep Range: 8-10R each side
Tempo: 2 second pause at the top of each rep

*use a bench as your support in place of lat pulldown if needed

Set Up: 
- grip a dumbbell in one hand, supinated grip 
- position yourself behind the knee pad of the lat pulldown machine
- hold the dumbbell with the arm closest to the machine 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and bend your torso forward
- allow your arm holding the dumbbell to hang down in front of the pad
- position your elbow agains the pad, arm should hang vertically down from your delt
- keep a neutral head, neck, spine

Execution: 
- drive your elbow into the pad and curl the dumbbell away from the ground and towards your front delt
- contract your bicep 
- keep elbow pinned and lower the dumbbell as you extend your arm again 
- be sure to lower to full extension in your arm
- complete all reps on one side before moving to the next

Single Arm Concentrated Hang Curl

Rep Range: 6-8R 
Tempo: 3 second eccentric
Modification: dumbbell overhead extensions

Set Up: 
- grip an EZ bar with a inside shoulder width grip, pronated grip 
- sit on a bench with back support
- drive your feet into the ground, push your back into the pad
- squeeze your glutes, pull belly button to spine, and brace
- lift the EZ bar up and into the overhead position, pin your elbows over your shoulders
- drive your ribs down and keep a neutral head, neck, spine

Execution: 
- keep elbows pinned as you bend your arms and lower the EZ bar behind your head
- lower to ~90 degree bend in your arms or just below 
- extend your arms and press the bar up and into the overhead position again 
- contract your triceps
- keep elbows pinned, try to fight from them flaring too much as you lower

Seated French Press

Rep Range: 10-12R each side
Tempo: 2 second pause at the top of each rep 
Modification: dumbbell tricep kickback

*you can bend your legs to modify this movement  

Set Up: 
- lie on the ground on one side, stack one leg over the other
- wrap your arm closest to the ground across your chest and grip your opposite shoulder 
- bend your top arm and plant your hand close to your body, in front of the elbow of your other arm 
- point your toes, keep legs stacked, position toes slightly in front of your torso
- squeeze glutes, pull belly button to spine, and brace

Execution: 
- lift your top leg just slightly away from your bottom leg, keep both legs straight 
- press your planted hand into the ground
- extend your arm and press your torso away from the ground 
- twist your chest towards the ground slightly and when your arm is fully extended, contract your tricep
- bend your arm and lower your torso to the ground again 
- complete all reps on one side before moving to the next

Single Arm Tricep Floor Press

Bis/Tris Giant Set

Rep Count: 10R 
*every 30 seconds
Tempo: steady 
Modification: weighted instead of banded, or no weight/band

Set Up: 
- loop a large loop band low around a rack or machine 
- place a heavy dumbbell or ball on the ground out in front of the band
- sit on the ground facing away from the band
- pull the band over your head and pin the band across your chest, under your armpits [could also situate it under your chest] 
- scoot your glutes away from the band until you can feel the band pull you back
- lie back in a supine position 
- bend your legs and pin the heavy dumbbell or ball between your feet
- criss cross your arms over your chest
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin 

Execution: 
- use your core to lift your torso off the ground and into the upright position 
- pull belly button to spine and contract your core at the top [sit tall]
- keep tension in your core and lower your back to the ground again with control 
- keep control of the movement through your core
- watch for coning or rounding in your core, reset your pelvis and brace if you notice this happening

Banded Sit Up

6/30 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 ♾️

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

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!

6/30 Biceps, Triceps, Core

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