Name: Playbook - Sam Sweeney - 7/7 Biceps, Triceps, Core
Uploaded: 2024-03-04T17:09:28.066Z
Duration: 65 min
Description: 7/7 Biceps, Triceps, Core

Arms and core feeling the strongest 🔥🥲

Those 1.5 rep variations had me like ☠️! Also loved the concentration cable tricep extension—such a cool one 💓

Megan

Ashley

Alternates for shoulder issues. I have Poland syndrome (missing pectoral muscle) and surrounding/supporting muscles over compensate. The alternatives consisted of machine based issues.

Alexsha

Don’t want this split to end!!! Excited to see what’s next though 😈😈😈

Audry

lisa

Med ball ab rolls after that quad killer the day before….

Rachelle

Curling a 50lb bb for reps!!!! Whooooo!! Man I felt strong today!!! Such a good workout to end this split!

DeAnna

Rachel

I don’t think I’ve ever hit biceps this hard 💪🏼

Taylor

Tish

Nothing like a giant set to remind me how crowded my gym is 😄

Steve

Kimmy

1.5 tricep dips!  Really!?! Why that one.  Lol.  Great Friday!

Katie

Regina

Porchia

😅 feeling strong closing out this week! 💪🏼

Paula

Megan Laudick

Sarah

Happy Friday!

Week 7 of 7 in current split 
[next week- week 8- will be a programmed deload week to use as you see fit]

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: 

1. Barbell Curls: 4S/3-5R 

2. Barbell Close Grip Bench: 4S/3-5R 

3. Reverse Facing Kneeling Cable Crunch: 5S/5R w/ 3 second pause at the top + 10R steady [15R total, tempo change no weight change]

Giant Set:
4a.1.5R Preacher curl Machine: 3S/6-8R [2 seconds at the top]
4b. Single Arm Cable Curl [facing away]: 3S/8-10R each side
4c. 1.5R Dips: 3S/4-8R total [2 seconds at the top]
4d. Single Arm Cable Concentration Extensions [supinated grip]: 3S/10-12R each side

5. Med Ball Knee Ins: 6S/10R [30 seconds rest]

7/7 Training Day Overview

Rep Range: 3-5R 
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: 3-5R 
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: 5R w/ pause + 10R steady 
*15R total 
** tempo change, no weight change
Tempo: 3 second pause at the top 
Modification: banded kneeling crunch

Set Up: 
- attach the cable rope to one side of the cable and position it high 
- step in front of the cable, facing away 
- reach your arms overhead and back to grip the rope with each hand
- pull the rope to the back of your neck, hold each end of the rope on either side of your head, pinned to your shoulders
- pin your elbows in close, contract your lats and keep the rope secured around your neck 
- step 1-2 steps forward and get down on the ground in a tall kneeling position 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin 

Execution: 
- keep your hips pinned in place and use your core to pull the rope down
- drive your forehead towards the ground, round your upper back just slightly and contract your core [pull your belly button in towards your spine as you contract your core] 
- keep hips in place, knees glued to the ground
- release your head away from the ground and stretch back up into the tall kneeling position 
- keep control of the movement through your core

Reverse Facing Kneeling Cable Crunch

Rep Range: 6-8R total 
*1R +.5R = 1 full rep 
Tempo: 2 second pause at the top of the rep 
Modification: dumbbell preacher curl

Set Up: 
- load the machine with appropriate weight 
- step to the back of the machine
- stand or sit and lean your chest into the pad
- hook your arms over the pad, arms glued to the pad from armpits to elbows 
- position elbows in line with your front delts
- pin your scapula down, shoulders back 
- grip the handles with a supinated grip 

Execution: 
- drive your elbows/triceps into the pad
- pull the handles and curl it towards your front delts
- contract your biceps
- lower the weight only .5R before lifting it to a full rep position again
- contract your biceps 
- with arms pinned, elbows below your front delts, lower the handle with control until your arms are fully extended

1.5R Machine Preacher Curls

Rep Range: 8-10R each side
Tempo; steady 
Modification: single arm dumbbell recline curl

Set Up: 
- attach a single arm handle to one side of the cable and position it low 
- stand in front of the cable, facing away 
- line up one hand with the cable 
- grip the handle with a supinated grip 
- take 1-2 steps forward
- hip width stance, squeeze your glutes, pull belly button to spine, and brace
- pin your elbow behind your torso 
- extend your arm towards the ground, allow the cable to pull your arm back 
- keep hips square forward

Execution: 
- keep your elbow pinned 
- pull the cable and curl the handle towards your front delt
- contract your bicep
- lower the handle with control, allow the cable to pull your hand back until your arm is fully extended back behind your torso 
- be sure your arm is fully extended before moving into the next rep
- complete all reps on one side before moving to the next

Single Arm Cable Curls [facing away]

Rep Range: 4-8R total 
*1R + .5R= 1 full rep 
Tempo: 1-2 second pause at the top of each rep 
Modification: bench or kb floor dips

Set Up: 
- grip the handles of the dip machine with a neutral grip 
- squeeze your glutes, pull belly button to spine, and brace
- retract and pin your scapula and extend your arms to press yourself up into the start position 
- tuck your chin, point your toes and position them slightly in front of your torso 

Execution: 
- keep your wrists straight and bend your elbows
- keep your elbows squeezed close to your sides, traveling straight back 
- lower to ~90 degree bend in your arms
- press up .5
- lower back down to a ~90 degree bend in your arms
- extend your arms and press yourself back up into the start position 
- contract your triceps

1.5R Dips

Rep Range: 10-12R each side
Tempo: steady 
Modification: banded concentration extension, single arm kickback

Set Up: 
- attach a single arm handle to one side of the cable and position it high 
- step in front of the cable, facing the cable 
- grip the handle with one hand, supinated grip 
- take 1-2 steps away from the cable 
- get down into a half kneel position 
- plant one foot on the ground, leg bent at 90 degrees, plant the knee of your other leg on the ground
- the leg up should be on the same side as the hand holding the cable 
- pull the cable, lean your torso forward just slightly, and pin your elbow to the inside of your knee
- begin with your arm bent a t 90 degrees 
- keep wrist straight 
- keep a neutral head, neck, spine 

Execution: 
- drive your elbow into your knee
- pull the cable and extend your arm towards the ground
- contract your tricep 
- with elbow still pinned to your knee, release the cable and bend your arm back to 90 degrees again 
- keep wrist straight 
- complete all reps on one side before moving to the next

Single Arm Cable Concentration Extension [supinated grip]

Giant Set

Rep Count: 10R
Tempo: steady 
Modification: med ball knee ins

Set Up: 
- place a med or exercise ball on the ground 
- plant your hands on the ground, under your shoudlers
- squeeze your glutes, pull belly button to spine, and brace
- point your toes and place the tops of your feet on top of the ball 
- you should be in a high plank position with the tops of your feet glued to the ball 
- keep a tight brace in your trunk, do not let your hips fall 
- head, neck, spine neutral 

Execution: 
- keep your hands positioned under your front delts
- lift your hips slightly, bend your knees and drive them towards your chest as you roll the ball towards your hands
- contract your core
- keep a stiff torso and lower your hips as you extend your legs and roll the ball away from your hands and into the start position again 
- do not lose tension in your core

Med Ball Knee Ins

7/7 Biceps, Triceps, Core

4/27 Full Body or Optional Rest Day

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Omayma

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

Jemme

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

Jessie

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

Michelle Zabin

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

Serena

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

7/7 Biceps, Triceps, Core

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