Name: Playbook - Sam Sweeney - 7/5 Cardio and Arms [Biceps and Triceps]
Uploaded: 2026-06-17T00:04:43.832Z
Duration: 70 min
Description: 7/5 Cardio and Arms [Biceps and Triceps]

Loved this split! Ready for a deload and start the next one.  💪

Kody Young

Stephanie

Marta

Nothing like that drag curl bicep burn ❤️‍🔥 definitely a favorite 🙌

Megan

Serena

Good one today! Short and sweet! Always think I should be doing more on these days and need to resist the urge.  🔥

I loved this workout! Best program ever!!

Kayleigh B

Mia Arrowsmith

Kimmy

Amanda

Molly DiSabato

Ashley Waller

Megan Laudick

Porchia

Happy Friday!

*LAST WEEK OF THE SPLIT. NEXT WEEK WILL BE A PROGRAMMED DELOAD WEEK*

Week 8 of 8 week split 

Pre Training Mobility and Warm Up: I have included a short prehab/mobility routine prior to each training day but also feel free to please choose any 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.

Cardio and Arms: 

Optional Prehab: 1 round [or as many as you need for warm up] 
a. Half Kneel Hip Openers: 8-12R each side
b. March in Place [front iso hold]: 20-30R total
c. Tall Kneeling Pallof Press: 8-12R each
d. Lying Straight Leg Weighted Crunch: 10-20R 

Cardio: You may complete this pre or post lift 
1. 20-30 minute run or cardio of choice
*record your distance each week*

Strength/Endurance Training: 

2a. Barbell Drag Curls: 4S/10R
2b. [Weighted] Tricep Dips: 4S/10R

3a. Single Arm Hammer Preacher Curls [turned out]: 3S/12-15R each side
3b. Single Arm Dumbbell Overhead Tricep Extensions: 3S/10-12R each side

4. Cable Rope Curls: 1S/50R total [take as many short rests as needed until you reach 50 reps]

5. Cable Rope Tricep Extensions: 1S/50R [take as many short rests as needed until you reach 50 reps]

6. Side Plank T Hold: 1S/Failure on each side 
[failure means hold as long as you are able to with good form- record your time each week]

7/5 Training Day Overview

Half Kneel Hip Opener

Rep Range:  20-30R total 
Tempo: steady, slow

March in Place [w/ front iso hold]

Rep Range: 8-12R each side
Tempo: steady, slow

Tall Kneeling Pallof Press

Lying Weighted Crunch

Optional Prehab

Time: 20-30 minutes
*record your distance*
Tempo: steady state

*you can position your choice of cardio before or after your lift. Whatever works best for you.*

*you may choose whichever form of steady state cardio you prefer [walk, run, bike, stair step, row, etc], just be sure to stick with and record your distance from week to week so you are able to see your progression*

For Reference: I was just cleared for jogging this week [post surgery]. I am starting with a 20 minute jog at speed 5 on the treadmill. I will record my speed, time, and distance each week as I progress.*

20-30 Minute Run or Cardio of Choice

Rep Count: 10R
Tempo: steady 
Modification: dumbbell or cable straight bar drag curls

Set Up: 
- grip the barbell with a supinated grip, just outside of hip width
- hold the bar down in front of your torso, pin your elbows by your sides
- plant your feet on the ground, hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your traps down, shoulders back 

Execution: 
- bend your arms and allow your elbows to move back, behind your torso 
- curl the barbell up along the line of your torso, keep the bar close to your torso 
- curl the bar to chest level
- contract your biceps, traps/high back at the top of the rep 
- bring elbows forward again, in line with your torso, as you extend your arms and lower the barbell along the line of your torso again and towards the ground
- be sure to fully extend your arms between each rep 

-

Barbell Drag Curls

Rep Count: 10R
Tempo: steady
Modification: bench dips [weighted]

[Weighted] Tricep Dips

Superset

Rep Range: 12-15R each side
Tempo; steady

Set Up: 
- grip a dumbbell in one hand, hammer grip 
- step behind the preacher curl pad
- lean your chest into the pad 
- hook your arm holding the dumbbell over the pad
- connect your arm to the pad from armpit to elbow
- extend your arm straight down from your delt, dumbbell directly in line with your delt
- open your chest up to one side, so your torso is facing 90 degrees from the pad
- pull belly button to spine and set your brace
- pin your traps down, shoulder back 

Execution: 
- drive your elbow into the pad
- bend your arm and curl the dumbbell towards your delt
- contract your bicep at the top of the rep 
- keep your arm glued to the pad and extend your arm as you lower the dumbbell with control 
- keep your arm glued to the pad from armpit to elbow

Single Arm Hammer Preacher Curl [turned out]

Rep Range: 10-12R each side
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, neutral grip
- sit on a bench, plant your feet on the ground, press your mid back into the bench 
- pull belly button to spine, set your brace
- lift the dumbbell into the overhead position, dumbbell directly over your delt 
- drive your ribs down 
- keep a tall torso and a neutral head, neck, and spine

Execution: 
- bend your arm and lower the dumbbell behind your head
- lower the dumbbell to at least a 90 degree bend in your arm 
- extend your arm and lift the dumbbell up and into the overhead position again 
- contract your tricep at the top 
- keep your elbow pinned over your delt
- keep your traps down

Single Arm Overhead Tricep Extensions

Rep Count: 50R
*take as many short rests as needed until you reach 50 reps
Tempo: steady
Modification: dumbbell hammer curls

Set Up: 
- attach a cable rope to one side of the cable and position it low
- step in front of the cable, facing the rope
- grip the rope with a neutral grip
- hold the rope in front of you, extend your arms down by your sides
- pin your elbows by your sides
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your traps down, and shoulders back 
- keep a neutral head, neck, and spine

Execution: 
- dig your elbows into your sides
- bend your arms and curl the rope towards your chest
- pull the rope apart at the top of the rep 
- contract your biceps 
- release the rope and extend your arms with control

Cable Rope Curls

Rep Count: 50R total
*take as many short rests as needed until you reach 50 reps total 
Tempo: steady
Modification: banded tricep extensions or dumbbell kickbacks

Set Up: 
- attach a cable rope to one side of the cable and position it high 
- step in front of the cable, facing the rope 
- grip the rope with each hand, neutral grip 
- squeeze your glutes, pull belly button to spine, and set your brace
- pull the cable, bend your arms at 90 degrees, and pin your elbows by your sides
- lean your torso forward only slightly 
- keep a neutral head, neck, and spine

Execution: 
- extend your arms and pull the rope down towards the ground
- pull the rope apart on either side of your legs
- contract your triceps
- keep your elbows pinned and release the rope as you bend your arms back to 90 degrees again 
- keep your traps down, shoulders back

Cable Rope Tricep Extensions

Time: Failure
*record your time*
Tempo; hold
Modification: bend your legs and rest your knees on the ground

Set Up: 
- get down on the ground in a side plank position 
- bend your arm at 90 degrees, position your elbow directly below your delt
- press your forearm and hand against the ground 
- stack your feet on top of one another
- drive your hips fowrard
- squeeze your glutes, pull belly button to spine, and set your brace
- grip a dumbbell in your top hand, neutral grip
- extend your top arm straight up towards the ceiling,  hold this position 

Execution: 
- hold a tight brace for as long as you are able to with good form 
- keep your arm straight and your dumbbell directly over your delt 
- keep your hips fully extended forward

Dumbbell Side Plank T Raise Iso Hold

7/5 Cardio and Arms [Biceps and 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

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

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

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!

7/5 Cardio and Arms [Biceps and Triceps]

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