Name: Playbook - Sam Sweeney - 7/3 Shoulders, Biceps, Triceps
Uploaded: 2026-06-17T00:04:42.411Z
Duration: 75 min
Description: 7/3 Shoulders, Biceps, Triceps

Natalia

Kimberly R

Molly

Amazing workout as always - the pump is so real!

Bethany

Katie

Tamara

I love the tempo work, but especially feel the benefits on this muscle group day!

Megan

Kody Young

Sarah

Stephanie

Ralph John Roy

Michelle 

Serena

Hannah

Deja

JulieAnn

All of these workout bringing me life again

Porchia

Holy smokes that finisher was brutal. Loved it

Marta

Barbi

Sara

Regina

Nyakeh

Elaine Rondon

Kimmy

Yeah girl, feeling like she-hulk this morning! 😮‍💨💪🏼

Laura

Happy Thursday!

Week 2 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.  Machine Preacher Curls: 3S/5R w/ 5 second eccentric + 5R steady tempo 
4b. Alternating Incline Hammer Curls: 3S/10-12R total [2 second pause at the top of each rep]

5a. Cable Straight Bar Tricep Extensions: 3S/5R w/ 5 second eccentric + 5R steady tempo
5b. Alternating Skull Crushers: 3S/10-12R total 

6. Lying Double Cable Lateral Raise: 2-5S/10R [3 second pause at the top of each rep, 10 second slow eccentric final rep each set]

7/3 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 + 5R steady tempo 
Tempo: 5 second slow eccentric on first 5 reps, steady tempo on final 5
Modification: dumbbell concentration/preacher curls (elbows supported on bench)

Target muscle group: biceps

Set Up:
- step behind the preacher curl machine
- hook your arms over the pad, connect your arms to the pad from armpits to elbows 
- position your elbows directly below your delts
- depress your scapula, pin your shoulders down and back 
- press your triceps into the pad
- extend your arms and grip the handle with a supinated grip 

Execution: 
- bend your arms and curl the handle towards your chest
- contract your biceps at the top of the rep 
- keep elbows glued to the pad
- extend your arms and lower the handle away from you again 
- be sure to fully extend your arms between reps

Machine Preacher Curls [tempo change]

Rep Range: 10-12R total 
Tempo: steady 

Target muscle group: biceps

Set Up:
- set your bench to a ~60-70 degree incline
- grip a dumbbell in each hand, hammer grip 
- sit on the bench, press your back into the pad, plant your feet on the ground 
- extend your arms down towards the ground, arms should hang down behind your torso
- pin your elbows under your delts, squeeze them in to the sides of the bench 

Execution:
- bend your arms and curl the dumbbells towards your delts on either side
- contract your biceps
- extend your arms and lower the dumbbells towards the ground with control 
- be sure to fully extend your arms between reps
- keep elbows pinned below your delts
- keep traps pinned down

Alternating Incline Hammer Curls

Compound Set

Rep Range: 5R w/ slow eccentric + 5R steady tempo 
Tempo: 5 second slow eccentric on first 5 reps, steady tempo on final 5 reps
Modification: banded tricep extensions or bent over dumbbell tricep kickbacks (pronated grip)

Target muscle group: triceps

Set Up:
- attach a straight bar to one side of the cable, position it high 
- step in front of the cable, facing the bar
- grip the bar with a pronated grip, shoulder width apart
- stand with feet hip width apart, squeeze your glutes, set a neutral pelvis position 
- bend your arms and pull the cable down towards you
- begin with arms bent at 90 degrees, keep elbows pinned by your sides
- keep traps down, shoulders back 

Execution: 
- extend your arms and push the bar towards the ground 
- contract your triceps
- keep elbows pinned by your sides and bend your arms
- guide the bar back to the start position, with arms bent at 90 degrees
- keep wrists pinned straight

Cable Straight Bar Tricep Extensions [tempo change]

Rep Range: 10-12R total 
Tempo: steady

Target muscle group: triceps

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie on a flat bench in a supine position, extend your legs straight
- extend your arms towards the ceiling and pin your elbows over your delts
- squeeze your glutes, set a neutral pelvis, set your brace

Execution: 
- keep one arm extended towards the ceiling 
- bend your other arm and lower the dumbbell towards your head on one side
- lower to at least a 90 degree bend in your arm
- extend your arm and lift the dumbbell over your delt again 
- contract your tricep at the top of the rep 
- alternate each arm, each rep

Supine Alternating Skull Crushers [tempo change]

Sets: 2-5 sets
Rep Range: 10R
Tempo: 3 second pause at the top of each rep, 10 second slow eccentric on  final rep each set 
Modification: standing dumbbell, band, or machine lateral raise

Target muscle group: lateral delts

Set Up: 
- lie in a supine position on the double cable row bench, bend your legs and plant your feet on the ground
- extend your arms down by your sides and grip the handles with a neutral grip  
- squeeze your glutes, set a neutral pelvis
- drive your mid back into the bench, pin traps down, shoulders back 

Execution: 
- keep arms straight and pull the cables as you raise your arms out to either side
- when your hands are in line with your delts contract your lateral delts
- lower your arms back down by your sides with control
- keep wrists pinned straight

Lying Double Cable Lateral Raise

7/3 Shoulders, Biceps, Triceps

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

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

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 💀🫠

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!

7/3 Shoulders, Biceps, Triceps

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