Name: Playbook - Sam Sweeney - 7/10 Shoulders, Biceps, Triceps
Uploaded: 2026-06-17T00:04:42.371Z
Duration: 75 min
Description: 7/10 Shoulders, Biceps, Triceps

Well rounded day, however I felt the EZ bar work was subpar for me today.

Tamara

Melissa

Traca

Already my favorite day of this split and that high pull for the end was the BEST BURN ❤️‍🔥❤️‍🔥❤️‍🔥

Megan

Karen

This would've been a favorite! But I tweaked my shoulder yesterday, so I really had to lighten the load today.😞 But got 'er done! 😊

Michelle 

Serena

JulieAnn

Audry

Great. Been dealing with an injury and surgery for three years. I can now start doing weights and I thought it was so good. Thank you!

Andrea

Chandra mae

Nyakeh

Elaine Rondon

Deja

Mia Arrowsmith

Kimmy

Broken record here 🙋🏻‍♀️ but this is seriously the best split to date! Thanks Sam and Noel for being awesome trainers.

Sara

Regina

Marta

Got a compliment on my shoulders during my workout today🥰 day made!

Alexandra

Porchia

Olivia Phillips

Suanne Camacho Tumaquip

Happy Thursday!

Week 3 of 4 (week 5 deload)

Pre Training Mobility and Warm Up: please use the warm up and activation exercises listed 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.

Shoulders, Biceps, Triceps: 

Warm Up/Activation: 
1a. Banded Behind the Head Overhead Press : 3S/20 seconds
1b. Banded Overhead Hold: 3S/20 seconds

2. Paused Seated Military Press: 5S/5R [3 second pause at the top of each rep]

3. Slow Eccentric Half Kneel Single Arm Overhead Press (neutral grip): 4S/6-8R each side [3 second slow eccentric each rep] 

4a.  EZ Bar Spider Curls: 3S/3R w/ 5 second pause at the top + 6-8R steady tempo 
4b. Seated Alternating Cross Body Curls: 3S/12-16R total [2 second pause at the top of each rep]

5a. Incline EZ Bar Overhead Tricep Extensions: 3S/3R w/ 5 second pause at the bottom + 6-8R steady
5b. Alternating Cable Tricep Kickbacks: 3S/12-16R total 

6. Cable Straight Bar High Pull: 2-5S/10R [3 second slow eccentric each rep, 10 second pause at the top of final rep each set]

7/10 Training Day Overview

Time: 20 seconds 
Tempo: steady 
Modification: standing *light* dumbbell overhead presses

Target muscle group: delts

Set Up:
- loop a long loop band around a rack at about chest level 
- step in front of the rack, facing the band
- grip the band with a pronated grip, slightly wider than shoulder width apart
- extend your arms straight forward and hold the band out in front of your chest
- step away from the rack until you can feel the tension of the band 
- squeeze your glutes, set a neutral pelvis position and hold a strong brace
- keep a tall torso, neutral spine 

Execution: 
- keep your arms locked straight and raise the band overhead
- bend your arms and pull the band over your head and behind your head
- lower the band behind your head to a 90 degree bend in your arms
- extend your arms and press the band overhead again 
- contract your delts and hold tension

Banded Behind the Head Overhead Press

Time: 20 holds 
Tempo: hold 
Modification: standing dumbbell overhead hold 

Target muscle group: back [keep in mind this is a compound movement so you will be engaging multiple muscle groups]

Set Up:
- loop a long loop band around a rack at about chest level 
- step in front of the rack, facing the band
- grip the band with a pronated grip, slightly wider than shoulder width apart
- extend your arms straight forward and hold the band out in front of your chest
- step away from the rack until you can feel the tension of the band 
- squeeze your glutes, set a neutral pelvis position and hold a strong brace
- keep a tall torso, neutral spine 

Execution: 
- keep your arms locked straight and raise the band overhead
- pull the band behind your head, bend your arms to 90 degrees
- hold this position, keep tension in your delts, high back, and hold a strong brace in your core
- keep your low back neutral, do not hyperextend

Banded Overhead Press Hold

Warm Up and Activation

Rep Count: 5R 
Tempo: 3 second pause at the bottom of each rep
Modification: seated dumbbell or machine overhead press

Target Muscle Groups: delts

Set Up: 
- position the bar on the rack at an appropriate start point for you 
- sit on the bench, press your back into the pad, plant your feet on the ground
- drive your ribs down and hold a strong brace in your core
- extend your arms overhead and slightly behind you to grip the bar with a slightly wider than shoulder width, pronated grip 
- think about breaking the bar in half, hold tension in your lats
- extend your arms and lift the bar off of the rack, position it directly overhead
- keep armpits pointing forward

Execution: 
- bend your arms and lower the bar in front of your face
- lower the bar to ~chin level, ~90 degree bend in your arms 
- extend your arms and press the bar overhead
- stabilize, contract and hold tension in your delts

Paused Seated Military Press

Rep Range: 6-8R each side
Tempo: 3 second slow eccentric

Target muscle group: delts

Set Up: 
- grip a dumbbell in one hand
- get down into a half kneel position, knee down on the same side holding the dumbbell, other leg bent with foot planted out in front
- drive hips in, squeeze your glutes, set a neutral pelvis position 
- keep a tall torso 
- extend your arm and lift the dumbbell into the overhead position, palm facing in 
- hold a tight brace

Execution: 
- bend your arm so your elbow travels forward
- lower the dumbbell to your front delt
- extend your arm and press the dumbbell into the overhead position again 
- contract your delt

Slow Eccentric Half Kneel Single Arm Overhead Press (neutral grip)

Rep Range: 3R w/ pause at the top + 6-8R steady 
Tempo: 5 second slow eccentric on first 5 reps, steady tempo on final 5
Modification: dumbbell spider curls 

Target muscle group: biceps

Set Up:
- set your bench to a 60-70 degree incline 
- grip an ez bar in both hands, supinated grip, shoulder width apart
- straddle the seat of the bench, press your chest and hips into the bench 
- extend your arms down over the high end of the bench
- squeeze your glutes, set a neutral pelvis position 
- keep traps down, shoulders back
- pin elbows under your delts

EZ Bar Spider Curls [tempo change]

Rep Range: 12-16R total 
Tempo: 2 sec eccentric each rep  

Target muscle group: biceps

Set Up:
- grip a dumbbell in each hand, neutral grip 
- sit on a bench, plant your feet on the ground
- extend your arms down by your sides
- keep a tall torso

Execution: 
- keep one arm extended down by your side
- bend your other arm and curl the dumbbell across your chest and towards the opposite delt
- contract your bicep
- extend your arm and lower the dumbbell back down by your side
- alternate each arm, each rep

Seated Alternating Cross Body Curls

Compound Set

Rep Range: 3R w/ pause + 5R steady 
Tempo: 5 second pause at top of first 3 reps, steady tempo on final 6-8 reps
Modification: dumbbell overhead tricep extensions 

Target muscle group: triceps

Set Up:
- set your bench to a 60-70 degree incline
- grip the ez bar with a pronated grip, just inside shoulder width apart
- sit on the bench, press back into the pad, plant feet on the ground
- lift the bar and extend your arms overhead
- pin your elbows over your delts
- tuck your ribs down and brace

Execution: 
- bend your arms and lower the bar behind your head
- lower the bar to at least a 90 degree bend in your arms
- extend your arms and lift the bar into the overhead position again 
- contract your triceps
- keep elbow close by your ears, directly over your delts

Incline EZ Bar Overhead Tricep Extensions [tempo change]

Rep Range: 12-16R total 
Tempo: 2 second eccentric each rep 
Modification: dumbbell or band alternating kickbacks 

Target muscle group: triceps

Set Up: 
- sit on the double cable row bench, plant feet on the ground
- grip the knobs of each cable with a neutral grip 
- keep a neutral head, neck, and spine and lean your torso forward so your chest faces the bench 
- pull the cables, and pin your arms at a 90 degree bend with elbows in line with or slightly above your torso
- keep elbows squeezed close by your sides

Execution: 
- keep one arm bent at 90 degrees
- pull the other cable and extend your arm straight back 
- contract your triceps
- keep elbow high and bend your arm back to 90 degrees again with control 
- alternate each arm, each rep

Double Cable Alternating Tricep Kickbacks

Sets: 2-5 sets
Rep Range: 10R
Tempo: 3 second slow eccentric each rep + 10 second pause at the top of final rep each set 
Modification: standing dumbbell high pull 

Target muscle group: lateral delts

Set Up: 
- attach a cable straight bar to one end of the cable and position it low
- step in front of the cable, facing the bar
- grip the bar with a pronated grip, inside shoulder width
- extend your arms down and hold the bar in front of your torso
- squeeze your glutes, set a neutral pelvis position, and brace
- pin your traps down, shoulders back 
- keep a tall torso

Execution: 
- bend your arms, drive your elbows high and wide
- pull the bar to your chest
- contract your delts at the top 
- extend your arms, keep the bar close to your body, and lower the bar towards the ground again 
- keep traps down, shoulders pinned back

Cable Straight Bar High Pull

7/10 Shoulders, 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

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

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

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!

7/10 Shoulders, Biceps, Triceps

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