Name: Playbook - Sam Sweeney - 6/8 Shoulders, Biceps, Triceps
Uploaded: 2026-06-17T00:04:47.538Z
Duration: 65 min
Description: 6/8 Shoulders, Biceps, Triceps

Cara

Jess

Timi Jo

Cynthia Bartek

Audi

Donalee

That bent arm lat raise was the perfect finisher 💪😍

Megan

This was a fire shoulders and arm workout 🔥

Lisa

Fantastic last shoulder/arm day for this split!

Katie

Definitely loving arm days lately with these bad a$$ lifts

Kody Young

Becky

Loooove that pyramid....sad it ends next week tho...

Chris

Those bent arm lateral raises got me GOOD 😅😅😅

Mary

Maddy

Janelle

Rosa

Ready for 4th of July to show up the men’s biceps 😂😂😂

Bailey

Quetzali 

Cece Williams

Love these shoulder days ❤️❤️❤️🔥🔥🔥

Anne

Oh my lord my claves hurt to the touch from yesterday 😅

Sarah

Kirsten

It wasn’t my favorite shoulder day, but still got a decent pump!

Amber

Mia Arrowsmith

Ashley Laas

I left for like two weeks tried another workout plan nope nope 
Had to come back to your work outs keep up the awesome workouts love them!!!

Joanne Nichols

Andryana

Heather

Crystal

The burrrrnnnn on that last set🔥💪🏻💪🏻

Lacey

Brandi

Stephanie

Yvette

Megan Laudick

Those bent laterals were such a good finisher!

Only the Sweeney fam can make me excited for shoulder day

Nani

Leslie

Haley

Simple and super effective! Really loving the hypertrophy!

NATASHA

Lakshmi Neelesh Nimmagadda

Wow…this workout in Florida With no air conditioning 😒😩brutal!!!

Laurie

Mike

Happy Wednesday! 

The training day overview is listed at the top of the page after you hit ‘start now’.

Warm Up: foam roll, upper body warm up and activation routine A from app.

Shoulders, Biceps, Triceps: 

Pre Exhaust Set: 
1A. Banded Pull Aparts: 4S/5R [5 second slow eccentric] 
1B. Seated Arnold Press: 4S/8R

2. Standing Overhead Press: 5S/20R, 15R, 12R, 10R, 8R 

Compound Set: 
3A. Hammer Grip Preacher Curls: 3S/6-8R 
3B. Cable Straight Bar Curls: 3S/8-10R [3 second eccentric] 

Compound Set: 
4A. Cable Straight Bar Lying Skull Crushers: 3S/6-8R 
4B. Chest Supported Tricep Kickbacks: 3S/8-10R [3 second eccentric] 

5. Bent Arm Lateral Raise: 5S/10R [every 10 seconds]

6/8 Training Day Overview

Rep Range: 5R 
Tempo: 5 second slow eccentric
Modification: cable face pulls 

Set Up: 
- grip a large loop band in each hand, slightly wider than shoulder width apart. [pronated grip] 
- sit on a flat bench and plant your feet on the ground. 
- sit up tall and keep a neutral spine [ribs down and hold the brace to support your spine] 
- raise your arms up so your hands are in line with shoulder height [arms extended]- lock in a slight bend in your arms

Execution: 
- pin your scapula 
- use your rear delts to pull the band apart until your arms are extended out to your sides [in line with your shoulders] 
- contract your rear delts 
- use a 5 second slow eccentric to release the band. 
- release the band with control until your hands are in line with your front delts. 
- do not hyperextend your low back as you pull, keep the spine neutral.

Banded Pull Aparts

Rep Range: 8R 
Tempo: steady 

Set Up: 
- sit on a bench with back support 
- plant your feet on the ground and press your back into the back of the seat. 
- grip a dumbbell in each hand and rest them on your quads. 
- raise the dumbbells by lifting each leg and kicking the dumbbells up into the overhead position, palms facing forward. 

Execution:
- tuck your elbows just slightly in front of the shoulders as you lower the dumbbells to 90 degrees or just below. 
- rotate the dumbbells until pinkies are together and palms are facing you. 
- keep the 90 degree bend in your arms, and rotate the dumbbells out until the palms face forward, pinkies out. [keep this one fluid motion]
- immediately press the dumbbells into an overhead position. 
- keep dumbbells in line with the shoulders at the top of the rep.

Seated Arnold Press

Pre Exhaust Set

Rep Count: 
Set 1. 20R
Set 2. 15R 
Set 3. 12R 
Set 4. 10R
Set 5. 8R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- stand with feet in a hip width stance
- squeeze your glutes and tuck your ribs, hold a tight brace in your trunk 
- lift the dumbbells and position them at your shoulders with your palms facing forward and arms bent at 90 degrees [or just below] 
- position your elbows just slightly in front of your torso, pinkies tucked slightly, in the start position. [this will help you push from a stable base]

Execution: 
- extend your arms as you press the dumbbell up and into the overhead position
- dumbbells should be in line with your shoulders at the top of the rep [do not touch them together] 
- ribs should be down and spine should be neutral
- bend your arms as your lower the dumbbells back to 90 degrees or just below 
- keep elbows slightly in front of your torso 
- make sure your low back is not hyperextending at the top of each rep.

Standing Overhead Press

Rep Range: 6-8R
Tempo: steady 
Modification: single arm hammer grip concentration curl

Set Up: 
- grip a dumbbell in each hand
- keep a neutral spine and [sit or stand] lean your chest into the preacher curl pad [or incline bench] 
- position your arms on the pad, connected from armpit to elbow on each side
- keep a hammer grip on the dumbbells 
- plant your feet firmly on the ground. 

Execution: 
- drive your elbows into the pad 
- lead with your thumbs and curl the dumbbells up towards your front delts
- contract your biceps 
- lower the dumbbells with control as you extend your arms 
- lower until your arms are fully extended [but not hyperextended] 
- watch to make sure your shoulders are not rolling forward as you curl, keep your scapula depressed and chest up and pressed into the pad.

Dumbbell Hammer Grip Preacher Curls

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: standing ez bar or straight bar curl. 

Set Up: 
- attach the straight bar attachment to one side of the cable 
- position the cable low 
- stand directly in front of the cable, facing the straight bar
- grip the straight bar with each hand [supinated grip] 
- pin your elbows in by your sides and keep your chest high. 
- squeeze your glutes and keep a neutral spine

Execution: 
- drive your elbows into your sides 
- curl the straight bar up and towards your front delts
- contract your biceps at the top of the rep 
- use a 3 second eccentric to lower the bar with control 
- lower until your arms are fully extended. 
- keep from swinging or swaying as you curl 
- watch for your shoulders to roll forward or your traps to raise [drop weight if needed]

Straight Bar Cable Curl

Compound Set

Rep Range: 8-10R
Tempo: steady 
Modification: lying ez bar or dumbbell skull crushers. 

Set Up: 
- attach the straight bar attachment to the cable and position it low
- stand about an arms length away from the cable, face away
- lie on the ground in a supine position 
- bend your knees and plant your feet on the ground. 
- reach your arms overhead and grip the straight bar with each hand [pronated grip] 
- keep your back tight 
- raise the bar and position your elbows in line with your front delts, arms bent at 90 degree with palms facing up 

Execution: 
- drive your feet through the ground as you extend your arms and lift the bar
- when the bar is in line with your elbows/shoulders, contract your triceps. 
- keep your elbows pinned in position and release the bar as you bend your arms
- lower the bar until your arms are bent at ~90 degrees again
- you may let the elbows move back as you release the weight, this will give you a greater stretch through the lats/triceps. As long as you position your elbows in line with your shoulders as you pull, each rep.

Cable Straight Bar Lying Skull Crushers

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

Set Up: 
- set a bench to ~70 degree incline
- grip a dumbbell in each hand, neutral grip 
- position your chest/hips on the back of the bench
- press your torso into the bench
- bend your arms and raise your elbows so they are pinned behind your torso
- keep your elbows pinned in this position. 

Execution: 
- lead with your pinkies as you extend your arms back 
- when your arms are straight contract your triceps 
- bend your arms and lower the dumbbells
- lower until your arms reach a 90 degree bend again. 
-  keep feet planted not the ground and torso pressed into the bench.

Chest Supported Tricep Kickbacks

Rep Count: 10R 
Tempo: steady 

**every 10 seconds

Set Up: 
- grip a dumbbell in each hand
- stand in a hip width stance
- squeeze your glutes and tuck your ribs, keep a neutral spine 
- bend your arms in a 90 degree angle at your sides- dumbbells in line with your elbows, elbow under your shoulders
- lock in this position

Execution: 
- think about leading with your elbows as you raise your arms out to your sides
- keep your hands/dumbbells in line with your elbows as you raise your arms
- when your elbows are in line with your shoulders contract your delts
- lower your arms back to your sides with control 
- make sure to keep your wrists straight, locked in line with your elbows 
- keep the 90 degree angle of your arms throughout each rep/each set.

Bent Arm Lateral Raise

6/8 Shoulders, Biceps, Triceps

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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

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

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

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 🥰❤️‍🔥

6/8 Shoulders, Biceps, Triceps

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