Name: Playbook - Sam Sweeney - 7/17 Shoulders, Biceps, Triceps
Uploaded: 2026-06-17T00:04:42.333Z
Duration: 75 min
Description: 7/17 Shoulders, Biceps, Triceps

Heather

I’ve loved this split - so happy to be able to finish it!!

Bethany

Audry

Nyakeh

Loved this split! I hope it earns a bubble!

Kristin

The bench in both the spider curls and overhead tricep extensions just provides the best isolation 🙌

Megan

Saving this one for later. Really liked the flow

Manda

Serena

Favorite workout. The muscles are poppin’

Katie

Loooove these days! I’m going to miss them!

DeAnna

Deja

Thank you for providing us with such an awesome workout I look forward doing each day! My me time! 🙏 🙏 🙏

Mia Arrowsmith

❤️‍🔥❤️‍🔥❤️‍🔥❤️‍🔥 thank you 🙏🏼

Lorena

Marta

So sad this split is almost over!!! Great pump today!

Kimmy

The supersets were my favorite part today!

Alexandra

Regina

Donalee

Ruby Smith

Carol

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.  Cable Straight Bar Curls [tempo change]: 3S/5R w/ 3 second eccentric + 6-8R steady tempo 
4b. Alternating Reverse Grip Spider Curls: 3S/12-20R total [2 second pause at the top of each rep]

5a. Double Dumbbell Overhead Tricep Extensions [tempo change]: 3S/5R w/ 3 second eccentric + 6-8R steady
5b. Alternating Double Cable Tricep Extensions: 3S/12-20R total [2 second pause at the top of each rep]

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

7/17 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: 5R w/ slow eccentric + 6-8R steady 
Tempo: 3 second slow eccentric on first 5 reps, steady tempo on final 6-8R
Modification: standing dumbbell curls 

Target muscle group: biceps

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

Execution: 
- bend your arms
- keep elbows tucked by your sides
- curl the bar towards your chest
- contract your biceps
- keep elbows pinned below your delts and extend your arms
- lower the bar to the start position again

Cable Straight Bar Curls [tempo change]

Rep Range: 12-20R total 
Tempo: 2 pause at the top of each rep 

Target muscle group: biceps

Set Up:
- set your bench to a 60-70 degree incline
- grip a dumbbell in each hand, pronated grip
- straddle the seat of the bench, press your chest and hips into the bench 
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms over the end of the bench 
- pin your elbows below your delts
- lock your traps down and shoulders back 
- keep wrists pinned straight 

Execution: 
- keep one arm straight, extended below your delt on one side
- bend your other arm and curl the dumbbell towards your front delt
- contract your bicep
- extend your arm and lower the dumbbell towards the ground again with control 
- alternate each arm, each rep

Alternating Reverse Grip Spider Curls

Compound Set

Rep Range: 5R w/ slow eccentric + 6-8R steady 
Tempo: 3 second eccentric on first 5 reps, steady tempo on final 6-8 reps

Target muscle group: triceps

Set Up:
- grip a dumbbell in each hand, neutral grip
- sit on a bench, plant your feet on the ground
- extend your arms overhead and squeeze the dumbbells together
- pin elbows over your delts
- tuck your ribs down and brace
- keep armpits pointing forward

Execution: 
- squeeze elbows to either side of your head
- bend your arms and lower the dumbbells behind your head
- keep dumbbells squeezed together and lower the dumbbells to a 90 degree bend
- extend your arms and lift the dumbbells overhead again 
- contract your triceps at the top of the rep

Double Dumbbell Overhead Tricep Extensions [tempo change]

Rep Range: 12-20R total 
Tempo: 2 second pause at the top of each rep 
Modification: bent over dumbbell tricep kickbacks  

Target muscle group: triceps

Set Up: 
- use no handle attachments and position either side of the cable high 
- grip the knob of each handle with the opposite hand so the cables criss cross in front of your body 
- step to the center of the cable
- plant your feet on the ground, squeeze your glutes, set a neutral pelvis position, and brace
- bend your arms at 90 degrees and pin your elbows by your sides, about 45 degrees from your torso 
- keep a tall torso, pin your traps down, and shoulders back 

Execution: 
- keep one arm bent
- pull the cable and extend your other arm down and out to one side
- contract your triceps
- keep elbow in place, bend your arm and lower the cable to the start position again 
- alternate each arm, each rep

Alternating Double Cable Tricep Extensions

Sets: 2-5 sets
Rep Range: 10R
Tempo: 3 second pause at the top of each rep + 10 second eccentric on final rep each set 
Modification: ez bar, dumbbell, or banded high pull 

Target muscle group: lateral delts

Set Up: 
- grip the barbell with a pronated grip, shoulder width apart or slightly wider
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms down and hold the bar in front of your body
- pin your traps down, shoulders back 
- keep a tall torso 

Execution: 
- bend your arms, drive your elbows high and and wide
- pull the bar up along the line of your body and to your chest
- contract your lateral delts
- extend your arms and lower the bar down in front of you again 
- try not to swing or sway as you pull the bar

Barbell High Pull

7/17 Shoulders, Biceps, Triceps

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

Porchia

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

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!!

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 🔥🔥💪

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!

7/17 Shoulders, Biceps, Triceps

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