Name: Playbook - Sam Sweeney - 7/7 Biceps, Triceps, Core
Uploaded: 2026-06-17T00:04:45.722Z
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

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

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

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

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!

7/7 Biceps, Triceps, Core

Community

More workouts from Sam Sweeney