Name: Playbook - Sam Sweeney - 6/6 Delts, Biceps, Triceps
Uploaded: 2026-06-17T00:04:42.509Z
Duration: 75 min
Description: 6/6 Delts, Biceps, Triceps

Serena

Holy hell that was a solid arm day. The beach is that way💪🏽

Tamara

Audry

Marta

Stephanie

Third week and again this is my favorite day!! The shoulder to shoulder press was so awesome and really loved the 1.5 rep curl. Such a perfect balance of strength and endurance today!

Megan

Jamie Maurer

Erica

Wow!👏🏾👏🏾💪🏾💪🏾💪🏾

Kimmy

Claudia

Mia Arrowsmith

Morgan

Porchia

Lorena

Deja

Molly

JulieAnn

What a great week of workouts!  
❤️❤️❤️❤️❤️

Barbi

The pump 🤌🏼🤌🏼🤌🏼🤌🏼

Megan Laudick

Regina

Tasha

Katie

Happy Friday!

Week 3 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please use the programmed warm up and mobility movements below 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.

Delts, Biceps, Triceps: 

1a. Double Cable External Rotations: 4S/12-15R 
1b. Seated Neutral Grip Overhead Press: 4S/8-12R 

2. Landmine Side to Side Press: 3S/10R drop 20R total

3a. Single Arm Dumbbell Concentration Curls: 4S/8-12R each side 
3b. 1.5R EZ Bar Curls: 4S/6-10R

4a. Single Arm Cable Tricep Extensions: 4S/8-12R each side  
4b. 1.5R Tricep Dips: 4S/6-10R

OPTIONAL CORE AMRAP: 5 MINUTES
5a. Barbell Rollout: 10R
5b. Plate Weighted Oblique Twists: 20R total

6/6 Training Day Overview

Rep Range: 12-15R total 
Tempo: steady 
Modification: dumbbell external rotations

Target muscle group: delts

Set Up: 
- sit on the double cable bench 
- grip a handle in each hand, pronated grip 
- bend your legs slightly and plant your feet on the platforms 
- keep a tall torso

Execution: 
- bend your elbows and pull the cables wide to each side, elbows in line with your delts
- pull the cables and externally rotate your hands towards the ceiling 
- arms should be in 90 degree bend at the top of the rep 
- keep elbows in line with your delts and rotate your hands forward again 
- keep tension in your delts throughout

Double Cable External Rotations

Rep Range: 8-12R 
Tempo: steady 

Target muscle group: delts 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench, plant your feet on the ground 
- use a bench with no back support
- keep a tall and upright torso and hold your brace
- extend your arms and lift the dumbbells into the overhead position, palms facing in 
- drive your ribs down 

Execution: 
- bend your elbows so they travel forward
- lower the dumbbells to at least a 90 degree bend in your arms, lower dumbbells to front delts if possible (full rom)
- extend your arms and press the dumbbell into the overhead position again 
- contract delts

Seated Neutral Grip Overhead Press

Primary Compound Set

Rep Range: 10R drop 20R total
*drop the weight by 20-50%
Tempo: steady 
Modification: single dumbbell side to side press

Target muscle group: delts

Set Up: 
- position the landmine in the attachment or place one end of the barbell in the corner of a room or rack 
- load the free end of the bar
- step to the free end of the barbell, facing the bar
- get down into a tall kneeling position, both knees down 
- squeeze your glutes, set a neutral pelvis position, and brace
- grip the end of the bar with both hands
- position the end of the bar at one delt, arms bent, elbows tucked by your sides
- keep a tall torso, and a neutral head, neck, and spine

Execution: 
- extend your arms and press the end of the bar forward and to the center
- bend your arms, shift the end of the bar towards the other side and lower the end of the bar to your other delt
- keep tension in your delts as you move from side to side

Tall Kneeling Landmine Side to Side Press

Rep Range: 8-12R each side
Tempo: steady

Target muscle group:  biceps

Set Up: 
- grip a dumbbell in one hand, hammer grip 
- sit facing reverse on the lat pulldown bench, adjust the knee pad so it is in line with your elbow
- extend your arm holding the dumbbell towards the ground, connect your elbow to the pad behind you
- sit tall, keep a neutral head, neck, and spine 
- dig your elbow into the pad
- keep traps down, shoulders back 

Execution: 
- press your elbow into the pad
- bend your arm and curl the dumbbell towards your front delt
- contract your biceps
- keep elbow connected to the pad and lower the dumbbell as you extend your arm towards the ground with control

Single Arm Hammer Grip Concentration Curls

Rep Range: 6-10R
Tempo: steady
Modification: 1.5R dumbbell curls

Target muscle groups: biceps 

Set Up: 
- grip an ez bar in both hands, supinated grip, just outside of hip width apart
- stand with feet hip width apart
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms down by your sides, hold the bar in front of your torso 
- pin your traps down, shoulders back 
- keep a tall torso 

Execution: 
- bend your arms and curl the bar to a .5R position
- contract your biceps
- extend your arms and lower the bar again 
- bend your arms and curl the bar towards your chest
- contract your biceps
- lower the bar towards the ground and extend your arms down by your sides again with control

1.5R EZ Bar Curls

Compound Set

Rep Range: 8-12R each side
Tempo: steady 
Modification: dumbbell tricep kickbacks

Target muscle group: triceps

Set Up: 
- use no handle attachment and position one side of the cable high 
- step in front of the cable, facing the cable
- squeeze your glutes, set a neutral pelvis position 
- grip the knob of the cable with a neutral grip 
- pull the cable, bend your arm at 90 degrees, and pin your elbow by your side
- keep traps down, shoulders back 

Execution: 
- pull the cable and extend your arm straight down, towards the ground 
- contract your triceps
- keep elbow by your sides and bend your arm back to the 90 degree start position 
- keep wrist pinned straight

Single Arm Cable Tricep Extensions

Rep Range: 6-10R
Tempo: steady
Modification: bench dips

Target muscle group: triceps 

Set Up: 
- grip the handles of the dip machine with a neutral grip 
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms and press yourself up to the top of the rep position to begin 
- keep legs straight 
- squeeze elbows to your sides 

Execution: 
- bend your arms so your elbows travel straight back behind you
- lower your feet towards the ground, keep a more upright chest position 
- press up to a .5R position, keep tension in your triceps
- lower to the bottom of the rep again (90 degree bend in your arms)
- extend your arms, press through your palms up to the top of the rep position again 
- contract your triceps

1.5R Tricep Dips (band/bodyweight/weighted)

Rep Count: 10 reps
Tempo: steady 
Modification: ab wheel rollout or plank walkouts on toes or knees 

Target muscle group: trunk/core, abs

Barbell Rollout

Rep Count: 20R total 
Tempo: steady

Target muscle group: core, obliques/abs

Plate Loaded Oblique Twists

OPTIONAL CORE AMRAP

6/6 Delts, 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

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

Nyakeh

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 💀🫠

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!

6/6 Delts, Biceps, Triceps

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