Name: Playbook - Sam Sweeney - 6/9 Biceps, Triceps, Core
Uploaded: 2026-06-17T00:04:45.854Z
Duration: 65 min
Description: 6/9 Biceps, Triceps, Core

5 sets of 10 barbell rollouts?? I died 😂☠️

Feel these arms getting stronger by the week 💪💪

Megan

Amie

Loved this workout! Flowed very well together 😊

Courtney

Becky

Wish I had time for the whole thing but enjoyed what I could finish!

Ashley

Holy sweet baby Jesus! I know the reasoning behind the ab rollouts but Sam who hurt you to make it 5x10! 😰 such a good workout my arms loved it!

DeAnna

Wonderful workout for a rainy Saturday! 😊

Safia

This was good.  The barbell roll-outs though🥵🥵🥵…brutal!

Kimmy

Omg those barbell rollouts 😳 my core MAJORLY needs work!!! Killer workout though!!

Danielle

April

Janelle

Mia Arrowsmith

Loved the flow of this workout! And I broke a sweat on an arm day! 🔥🔥🔥

Nyakeh

Regina

Great one today! Just wish there were more alternatives for the shoulder/arm-heavy core exercises

Isabelle

Today was rough for me , gym was crowded , had to move around a lot , got in my head a lot , everything felt heavy … but I did not quit!

Porchia

Maria Zenz

Tasha

Happy Friday!

Week 3 of 6-8 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: 

1a. Core: Weighted Dead Bug: 2S/20R total 
1b. Core: Feet Elevated Plank Hold: 2S/60 seconds

2. Barbell Curls: 4S/6-8R 

3. Barbell Close Grip Bench: 4S/6-8R 

4. Barbell Rollout: 5S/6-10R [3 second eccentric]

Triset: 
5a. Cable Reverse Grip Curls: 3S/10-12R [3 second hold at the top of each rep] 
5b. Cable Floor Skull Crusher: 3S/10-12R [3 second hold at the top of each rep] 
5c. Straight Leg Reverse Crunch: 3S/20R total

6/9 Training Day Overview

Rep Count: 20R total 
Tempo: steady 
Modification 

Set Up: 
- grip a kettlebell in each hand, pronated grip 
- lie in a supine position on the flat bench, head at the top of the bench 
- extend your arms and lift the kettlebells over your chest, Kbs in line with your front delts
- lift your legs and bend them at 90 degrees, pin knees over your hips
- squeeze glutes, pull belly button to spine, and brace
- keep arms straight 

Execution: 
- hold a tight brace in your core and extend one leg towards the ground
- lower the opposite arm towards the ground behind your head
- keep control of the weight through your lats and core
- bend your leg and pull the kettlebell back up and over your chest, in line with front delt
- contract your core
- release the opposite leg/arm and lower them towards the ground
- keep a stiff torso and tight brace in your core, do not let your low back arch as you extend

Weighted Dead Bug [on flat bench]

Time: 60 seconds
Tempo: hold 
Modification: feet on the ground

Set Up: 
- place your feet on top of a flat bench 
- walk your hands out until they are under your front delts
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin 

Execution: 
- think about screwing your hands into the ground and hold the plank position 
- keep your hips in line with your torso
- do not let hips drop 
- hold the tension in your core

Feet Elevated Plank Hold

Compound Set

Rep Range: 6-8R 
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: 6-8R 
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 Range: 6-10R 
Tempo: 3 second slow eccentric
Modification: ab wheel rollout, plank walk out

Set Up:
- load the barbell with rubber plates that will give you the ability to roll the barbell back and forth
- get down into a kneeling positionand grip the barbell slightly wider than shoulder width. [pronated grip]
- depress your scapula and pin them down to keep control of the movement through your lats (and keep the 
movement from wrecking your shoulders)
- push your mid back through your scap and round your upper back just slightly
- drive your ribs in/down and contract your core

Execution:
- with a slight bend in the elbows (slight) push the barbell away from your body
- extend your arms and roll the barbell out only so far that you still feel in control of the movement, and your lats feel fully stretched but still engaged. 
- the goal is to keep a neutral spine as you roll the barbell out into an extended position. Think about engaging the glutes and tucking your pelvis up (posterior pelvic tilt). 
- your body should be a straight line in the extended position, hips should be in line with the spine/torso (pretend you have no butt). 
- keep your arms locked in place, pull and roll the barbell back in, towards your quads. 
- round your back slightly at the top of each rep to help contract the core and lats together, each time 
- use a plank walkout to modify this movement

Barbell Rollout

Rep Range: 10-12R 
Tempo: 3 second hold at the top of each rep 
Modification: dumbbell reverse grip curls

Set Up: 
- attach a straight bar to one side of the cable and position it low
- step in front of the cable, facing the bar
- grip the bar just outside hip width, pronated/reverse grip 
- pull the cable and pin your elbows by your sides
- squeeze your glutes, pull belly button to spine, and brace
- keep head, neck, spine neutral 

Execution: 
- keep elbows pinned by your sides and curl the bar towards your front delts
- contract your biceps/forearms at the top of the rep
- lower the bar with control until your arms are fully extended again 
- keep traps down 
- the pronated grip will force activation in your forearms, keep your wrists straight

Cable Reverse Grip Curl

Rep Range: 10-12R 
Tempo: 3 second hold at the top of each rep 
Modification: dumbbell or ez bar pronated grip skull crushers 

Set Up: 
- attach a straight bar to one side of the cable, position it low
- get down on the ground in front of the cable
- lie on the ground in a supine position, feet pointing away from the cable 
- squeeze your glutes, pull belly button to spine, and point your toes to set a neutral pelvis and brace
- reach your arms over your head behind you and grip the bar on each end with a pronated grip 
- pull the cable and pin your elbows in line with your front delts, arms bent at 90 degrees back towards the cable 

Execution: 
- extend your arms and pull the cable straight up towards the ceiling
- contract your triceps at the top of the rep 
- keep your elbows pinned over your front delts and lower the cable back behind your head [to a ~90 degree bend in your arms again] 
- keep elbows in place, it’s ok if they drift back just slightly as long as you pull them forward in line with your delts as you extend

Cable Floor Skull Crushers

Rep Count: 20R  
Tempo: steady 
Modification: banded anti extension oblique reverse crunch 

Set Up: 
- lie in a supine position on the ground, in front of one side of the cable or a rack
- feet should point away from the cable
- squeeze your glutes, pull belly button to spine, point your toes, and brace
- reach your arms overhead and behind you to grip the cable or rack with both hands
- contract your lats
- keep legs straight 

Execution:
- raise your legs away from the ground 
- lift your hips off the ground and drive your toes towards the ceiling 
- contract your core
- return your hips to tap the ground
- keep legs straight and move them back and forth as little as possible [try not to swing your legs as you lift your hips]

Straight Leg Reverse Crunch

Triset

6/9 Biceps, Triceps, Core

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

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 ♾️

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

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!

6/9 Biceps, Triceps, Core

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