Name: Playbook - Sam Sweeney - 8/10 Accessories [biceps, triceps, core]
Uploaded: 2026-06-17T00:04:47.266Z
Duration: 60 min
Description: 8/10 Accessories [biceps, triceps, core]

First day back after COVID! I could only do half but it felt 😊 good!

Marie

DeAnna

Those “out to in” curls are one of my favorite bicep exercises right now 💖💖

Megan

Jess

Betty

Anna

Katie

Feelin unstoppable with that new Sweeney shirt!! 💀 ❤️‍🔥💪

Kody Young

The challenge almost killed me in a great way haha 😁

Ebba Wikström

Didn’t love the tricep exercises in this one. Hurt my elbows

Roxy

Caroline

Dude that AMRAP at the end killed me!! 👏🏻👏🏻

Janelle

Mia Arrowsmith

Love those Turkish getups!
But I think it should be sets of 2 reps!  🤣

Michelle 

Turkish getups are starting to feel more smooth less struggle!

Isabelle

Michelle

Turkish Get ups need some work but overall it was awesome. My core is absolutely wrecked

Eric Hall

Need some help on those hanging leg raises 😩🫣

Veronica

Wasn’t motivated at all to work out (had to switch rest days) and I really struggled through the core work but I’m so glad I did it and finished!

Kristen

A day behind but still show up and got shit done!!

Kimmy

April

These are becoming my fav days🔥👊🏽 love the pump they give

Morgan C

I'm used to having a personal trainer.   I'm away for the summer trying to do it on my own.  this is very straightforward and easy and not easy to do but easy to set up the last one with the legs hanging from the bar was the most difficult for me I couldn't really do it for a whole minute. Thanks so much been following you for a long time you're such an inspiration

Christina

Abs are my kryptonite. OUCH. Got a couple body weight dips though and went up in weight on my TGUs

This one had me in sweats! 🥵 Even my glasses were fogging 🤣👏

Maryse Lalumiere

Emiliano

Glad tomorrows a rest day is all I have to say. 🥵

Dedra

I’ve always struggled to find my rhythm with hanging leg raises, and it finally clicked today🥹 Thanks for all that sneaky core stuff I usually neglect on my own❤️

Holli

Deirdre bardolf

The ab workout kills me every time 🥵🔥

Kelsey

JulieAnn

Steph

Sarah Arnett

Jessica

Emily

Kayleigh B

Laney

Kaitlin

Stephanie

Gloria

Audi

Kate

Abs are popping after that one. Never would have thought I’d have a six pack at 53!!! Thanks to Sweendog training❤️

Anne

Really enjoying these accessory days!!! 💪🏼

Jean

Every single time I realize how bad my core strength is! I really need to work on this! I need my core to match my biceps! 😂

Jennifer

Kenia

Lakshmi Neelesh Nimmagadda

[Challenge Week 4/Day 3] 

Happy Wednesday! 

Warm Up: foam roll, warm up and activation routine B from app, +10 mins steady state cardio [optional]

*Remember to track your primary movements [overhead carries and Turkish get ups] and AMRAP movement [hanging bent or straight leg raises ]! 

Click the ‘start now’ button to find the training day overview

Accessories [biceps, triceps, core]: 

1. Dumbbell Overhead Carry: 4S/30 seconds

2. Turkish Get Ups: 3S/4-6R each side 

Ab Compound Set: [*as little rest as possible between A and B] 
3A. Vups: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R
3B. Crunches: 10R-9R-8R-7R-6R-5R-4R-3R-2R-1R

Superset: 
4A. Double Cable ‘Out to In’ Curls: 3S/8-10R
4B. Dips [weighted, assisted]: 3S/6-8R

Superset: 
5A. Hammer Grip Alternating Spider Curls: 3S/30R total [15R each side] 
5B. Flat Bench Skull Crushers: 3S/12-15R [Full extension]

1 Minute AMRAP: Hanging [straight or bent] Leg Raise

8/10 Training Day Overview

Time: 30 seconds
Tempo: hold

*check back to your numbers from week 3 to know your starting weight. 

*be sure to track your weight, sets so you are able to refer back to this each week. 

Set Up: 
- grip a dumbbell in each hand
- curl/clean and press the dumbbells up to your shoulders and into the overhead position. 
- you may choose to hold the dumbbells overhead with palms facing forward or facing in towards each other. 
- dumbbells should be directly in line with your shoulders overhead. 
- drive your ribs down and squeeze your glutes to help you  brace your trunk in this position. 
- start with feet together

Execution: 
- step each foot forward as you carry the dumbbells overhead. 
- keep your dumbbells pinned in position and spine neutral [watch for any hyperextending in your low back] 
- keep your chest upright and facing forward and use your lats to support your shoulders in this position. 
- keep a steady pace for the entire 30 seconds.

Dumbbell Overhead Carry

Rep Range: 4-6R each side 
Tempo: steady 
Modification: half Turkish get up or Otis up. [feel free to use dumbbell in place of kettlebell if needed]

*check back to your numbers from week 3 to know your starting weight. 

*be sure to track your weight, sets so you are able to refer back to this each week. 

Set Up: 
- lie in a supine position on the ground
- grip a kettlebell in one hand and position it over your chest with your arm extended to the ceiling
- bend your knee on your carrying side and plant your foot on the ground. 
- keep your supporting leg extended
- position your supporting arm flat on the ground at a 45 degree angle out. 
- keep your gaze fixed on the kettlebell throughout 

Execution: 
- keep the kettlebell extended towards the ceiling and in line with your shoulder.  - roll towards the supporting elbow
- press into the ground with your supporting hand and straighten your arm so your torso is upright
- extend your hips up as high as possible and contract your glutes. 
- keep your hips high and bend your supporting knee and pull your leg through to the opposite side
- plant your knee on the ground [half kneel] with your hand still planted on the ground. 
- lift hand off the ground and raise your torso so your chest is upright and facing forward
- step the kneeling leg up to meet the front foot and stand.
- reverse the movement to return back to the start position. 
- repeat on the other side. 
- keep your eye fixed in one spot throughout the entire set. 
- keep your arm extended and the kettlebell above your shoulder throughout the set.

Turkish Get Up

*This is meant to be accomplished in as little time as possible. Move from your v ups to your crunches with no or little rest between.

Rep Count: 9R-8R- 7R- 6R- 5R- 4R- 3R- 2R-1R 
Tempo: steady 
Modification: cocoons or lying straight leg raise

*this is meant to be done as quickly as possible, no rest between your v ups and crunches [or as little as possible] 

Set Up: 
- start lying in an supine position, chest up
- extend your arms and legs
- keep your arms and legs straight throughout

Execution: 
- drive your low back into the ground and use your core to lift your torso off the ground
- simultaneously lift your legs off the ground and reach your arms forward, towards your feet
- keep a neutral spine at the top of the rep and contract your core
- lower your torso and legs back to the ground with control

Vups

Rep Count: 9R- 8R- 7R- 6R- 5R- 4R- 3R- 2R- 1R
Tempo: steady 

*this is meant to be done as quickly as possible. No rest between your v ups and crunches [or as little as possible] 

Set Up: 
- lie on the ground in a supine position 
- bend your legs and pin them at 90 degrees
- bend your arms and place your hands behind your head
- keep your eyes looking up or slightly forward

Execution: 
- drive your low back into the ground
- lift your upper back and hips off the ground together
- bring your knees towards your head  
- contract your core
- lower your back and hips back to the ground with control 
- keep legs bent the entire time

Crunches

Ab Challenge Compound Set

Rep Range: 8-10R
Tempo: steady 
Modification: recline dumbbell ‘out to in’ curls

Set Up: 
- position each side of the cable machine low 
- attach single arm attachments to each side 
- face away from the cable and grip each handle with a supinated grip 
- stand in the center of the cable rig
- step 1-3 steps forward so you are in front of the cable 
- extend your arms back in the directly of the cable 
- retract and depress your scapula and pin elbows behind your torso and at a ~45 degree angle from your torso [the direction of the cable]
- squeeze your glutes and brace 

Execution: 
- with your palms up, curl the handles of the cable up and ‘in’ towards your chest
- contract your biceps at the top of the rep 
- release the handles and lower the cables until your arms are fully extended back in the direction of the cable again 
- keep elbows from traveling forward
- keep head, neck, spine neutral
-

Double Cable ‘Out to In’ Curls

Rep Range: 6-8R
Tempo: steady 
Modification:  diamond push ups

*band or machine assisted 

*weighted for difficulty

Set Up: 
- position your hands on the dip handles, neutral grip. 
- pinch your scapula together and pin them down
- extend your arms and press your torso up
- keep your legs straight [toes slightly in front of your torso] or bend your legs and cross them behind you
- contract the glutes to help hold the brace and create full body tension. 

Execution: 
- bend your arms so your elbows are pointing straight back 
- lower yourself until your arms are bent at a 90 degree angle or just below [depending on your mobility]
- drive your palms through the handles and press yourself back up
- contract your triceps
- keep your chest more upright and pointed forward here to favor the triceps over the chest

Dips [weighted, assisted]

Superset

Rep Count: 30R total [15R each side]
Tempo: steady 
Modification: bent forward alternating hammer curls

Set Up: 
- set a bench to a ~60-75 degree angle 
- grip a dumbbell in each hand, hammer/neutral grip 
- straddle the bench and press your chest and hips into the back of the bench 
- extend your arms so the dumbbells are directly underneath your front delts 
- keep your head/neck/spine neutral

Execution: 
- keep your elbows pinned below your front delts
- keep one arm extended
- lead with your thumb and curl one dumbbell up, towards your front delt
- contract your bicep at the top of the rep 
- lower your dumbbell until your arm is fully extended again and the dumbbell is back in line with your front delt
- alternate curling each side
- keep your elbows pinned below your shoulders

Hammer Grip Alternating Spider Curls

Rep Count: 3S/12-15R
Tempo: steady 

Set Up:
- grip a dumbbell in each hand, neutral grip
- position yourself in a supine position on a flat bench 
- plant your feet on the ground 
- extend your arms and position the dumbbells over your chest, in line with your shoulders

Execution: 
- bend your arms at ~90 degrees and lower the dumbbells back behind your head
- allow your elbows to travel back towards your head
- lower your dumbbells to either side of your head, and make sure to reach a full stretch in your triceps
- drive your elbows forward and extend your arms so the dumbbells are in line with your front delts again [arms straight] 
- contract your triceps

Flat Bench Skull Crushers [full extension]

Time: 1 minute
Tempo: steady 
Modification: forearm supported bent knee raise or lying bicycles

*be sure to track how many reps you are able to complete within the 1 minute time cap. This will allow you to refer back to this number from week to week.

*you may take as many short rests as needed to get through the minute. Keep track of your reps if you need to break. 

Set Up: 
- use a bench or chair to grip the pull-up bar if needed
- grip the bar just outside of shoulder width apart
- extend your arms and legs allow your body to hand down from the bar
- position your toes in front of your torso and create a ‘hollow’ position [drive your ribs down- this will help you keep the movement focused in your core]

Execution: 
- keep your legs straight or bend your legs
- raise your legs until your toes [straight leg] or knees [bent leg] are in line with your hips 
[or as far as you are able to while keeping control in your core] 
- contract your core
- release your legs and extend them back towards the ground again [keep the hollow position at the bottom- toes in front of your torso]

1 Minute AMRAP: Hanging Bent/straight Leg Raises

8/10 Accessories [biceps, triceps, core]

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

Porchia

6/16 Quads, Glutes

Audry

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!

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

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!!!

8/10 Accessories [biceps, triceps, core]

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