Name: Playbook - Sam Sweeney - 6/30 Biceps, Triceps, Core
Uploaded: 2024-03-04T17:09:28.043Z
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

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$$ 🔥

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

Omayma

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!

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!

Serena

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 ❤️

6/30 Biceps, Triceps, Core

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