Name: Playbook - Sam Sweeney - 8/24 Accessories [biceps, triceps, core]
Uploaded: 2026-06-17T00:04:47.202Z
Duration: 65 min
Description: 8/24 Accessories [biceps, triceps, core]

Stephanie

Sara

First time doing 6 Turkish get ups for one set instead of 4. Slowly but quite surely getting there. Stronger each freaking day!

Katie

Feeling really strong with the bicep work today 💪😃

Megan

Becky

Jess

That pump was absolutely amazing! 🤯 👏

Kody Young

Morgan

Ana lopez

Thankful for the ways to adapt the exercises!

Jessica

Staying consistent thanks to the exciting programming. It’s the perfect mixture of variety and consistent lifts to see progress. So motivating 💪

Annie

Mia Arrowsmith

I can’t believe I’m saying this but Turkish getups are actually getting easier thanks to training w/ the Sweendogs!!!

Anne

Kathryn

Emiliano

Dedra

Kelsey

JulieAnn

Emily

Veronica

Get work out after a 10 day mia 🔥🔥❤️💪🏽

April

Thankfully tomorrow is a rest day this week has been tough good tough!!!

Joanne Nichols

Love this one.  The skull crushers were killer💪🏽

Kimmy

Humberto

Probably my favorite workout all week. Call me crazy, but I love those Turkish get-ups!! So challenging but so dang rewarding.

Sarah

Gloria

Loved this one.  Figured out how to go up in the OH Carry so another PR!! 💪🏼 happy hump day all!   😁

I agree with Linz.... Would love a little more bic/tric 💪  Loved the ab change up as well!

Michelle 

What a great way to shake off a day of being on the road

Cindy Smith

This was a good one! Like some of the new moves with the barbell!

Porchia

I didn’t hate the Turkish get ups today 🙌🏼

Alma

Hit some PR’s today. Hanging leg raises💣I start loosing my grip.

Stacey

Brandi

Lakshmi Neelesh Nimmagadda

A little more biceps and triceps would be nice on the accessory days!

Linz

Corinne Wickline

Loved the change up with the ab circuit! Great pump.

Audry

Megan Laudick

Mike

Annemarie

Michelle

Kelly

[Challenge Week 6/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: 3S/30 seconds

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

Ab Compound Set [optional]: as little rest as possible between A and B 
3A. Sit Ups: 8R-7R-6R-5R-4R-3R-2R-1R
3B. Toe Touches: 8R-7R-6R-5R-4R-3R-2R-1R 

Compound Set: 
4A. Standing Barbell Curl: 3S/6-8R
4B. Double Cable Alternating Recline Curls: 3S/8-10R each side 

Superset: 
5A. Floor Barbell Skull Crushers: 3S/6-8R
5B. Seated Cable Alternating Kickbacks: 3S/8-10R each side  

1 minute AMRAP: hanging bent or straight leg raises

8/24 Training Day Overview

Time: 30 seconds
Tempo: hold

*check back to your numbers from week 5 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 5 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 Ups

*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: 8R- 7R- 6R- 5R- 4R- 3R- 2R-1R 
Tempo: steady 
Modification: crunches

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

Set Up: 
- lie on the ground in a supine position, chest up
- bend your legs and plant your feet on the ground 
- place your hands behind your head [or cross them in front of your chest] 
*feel free to squeeze a dumbbell between your feet or pin your toes under dumbbells/bench for more control if needed 

Execution: 
- drive your back into the ground and use your core to sit all the way up until your chest is in an upright position 
- contract your core and hold tension as you lower your torso back to the ground with control
- do not pull on your head with your hands, keep your chest out and keep a neutral head, neck position

Sit Ups

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

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

Set Up: 
- lie on the ground in a supine position 
- lift your legs off the ground and extend them straight up, towards the ceiling 
- extend your arms towards your feet 

Execution: 
- drive your back into the ground and reach your hands towards your toes and lift your upper back/shoulders off the ground 
- contract your core
- lower your upper back/shoulders back to the ground with control

Toe Touches

Ab Challenge Compound Set

Rep Range: 6-8R 
Tempo: steady 
Modification: steady dumbbell curls

Set Up: 
- grip a barbell with a supinated grip, just outside of hip width 
- stand with your feet hip width apart
- extend your arms down in front of your torso 
- pin your elbows to your sides
- drive your ribs down and squeeze your glutes to brace your core

Execution: 
- dig your elbows into your sides and curl the barbell up, towards your chest
- contract your biceps at the top of the rep 
- lower the barbell with control until your arms are fully extended down in front of you again 
- try to keep from swinging the weight up as you curl 
- keep your elbows pinned to your sides

Barbell Bicep Curls

Rep Range: 16-20R total [8-10R each side]
Tempo: steady 
Modification: recline [seated on bench] alternating dumbbell curls 

Set Up: 
- attach single arm attachments to each side of the cable and position them low 
- face away from the cable and grip each attachment with a supinated grip 
- stand in the center of the cable rig and step forward, away from the cable 1-3 steps 
- pin your elbows behind your torso
- keep your chest up but drive your ribs down and squeeze your glutes to brace 

Execution: 
- keep your elbows pinned behind your torso as you curl one of the cables up ad towards your chest
- contract your bicep at the top of the rep 
- lower the cable with control until your arm is fully extended back behind your torso again 
- alternate curling each side
- keep the non working arm extended [think about holding tension in your bicep even with your arm extended behind you]

Standing Cable Alternating Recline Curls

Compound Set

Rep Range: 6-8R 
Tempo: steady 
Modification: ez bar or dumbbells [pronated grip]

Set Up: 
- set a barbell on the ground [load with appropriate weight] 
- get down on the ground in a supine position
- bend your legs and plant your feet firmly on the ground 
- reach behind you and grip the barbell with a pronated grip [on the edge of the knurling on each side/shoulder width apart] 
- lift the barbell, extend your arms and position the barbell over your chest
- pin your elbows in this position, in line with your front delts

Execution: 
- keep your elbows pinned as you bend your arms and lower the barbell back towards your forehead
- lower the barbell until you reach a 90 degree bend in your arms or until the plates on the barbell tap the ground behind your head
- extend your arms and drive the barbell back up and over your chest
- contract your triceps at the top of the rep, with arms extended

Barbell Floor Skull Crushers

Rep Range: 16-20R total [8-10R each side]
Tempo: steady 
Modification: seated alternating dumbbell tricep kickbacks, banded alternating kickbacks, or single arm seated cable kickback

Set up; 
- use no attachments on the double cable machine 
- sit on the machine, plant your feet firmly on the ground and adduct the bench [squeeze the bench] with your knees
- grip the knobs of the cable with each hand
- keep a neutral spine and lean your torso forward [~45 degree angle towards the cable]
- bend your arms, retract your scapula,  and raise your elbows so they are in line with or slightly behind your torso 
- pin your elbows in this position 
- keep a neutral head, neck, spine 

Execution: 
- lead with your pinky and extend one arm back, behind your torso 
- contract your tricep
- release the cable with control, back to a bent arm position 
- extend the other arm back behind your torso and contract the other tricep
- alternate extending each arm, keep the non working arm in a bent position with your elbow pinned by/slightly behind your torso

Seated Cable Alternating Kickbacks

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

8/24 Accessories [biceps, triceps, core]

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

Jennifer

6/16 Quads, Glutes

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

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)

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!!!

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 🥰❤️‍🔥

8/24 Accessories [biceps, triceps, core]

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