Name: Playbook - Sam Sweeney - 9/11 Delts + Biceps + Triceps
Uploaded: 2026-06-17T00:04:41.652Z
Duration: 90 min
Description: 9/11 Delts + Biceps + Triceps

Kaylin

Some modifications due to equipment, but excellent overall!💪

Karen

Katie

Michelle 

That might have been my favorite day of this split yet! Felt so good 🥰

Megan

Veronica

Saving this one. This is a great all around torcher

Manda

Serena

Adrienne

I could have done the last set with no weight and still struggled 😅🥴

Corrine

Dedra

Brittany

On vacation. Did this one with bands and it still hit.👏👏

Karen Arce

Cori

Tiffany

Morgan

Audry

MELANIE

Becky

This should have come with a warning….wash hair day before! Lol 
Loved everything about this day! 🔥

DeAnna

Deja

Mia Arrowsmith

Woooooweweeiiieeee
🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥

JulieAnn

Marta

April

Jessie

Ohhh emmmm geee 😳 first week of this split and I’m lifting heavier than ever. Your programming is on point. Thank you for all you do.

Lorena

Didn’t feel like working but I’m so glad I did because that was 🔥👌🏾

Porchia

Barbi

Jennifer

Regina

Sam V

Nyakeh

Gabriela

Heather

Happy Thursday! 

Week 1 of 5 (week 5 deload)

Pre Training Mobility and Warm Up: Please use the warm up listed and/or choose 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.

Overhead Strength + Delts + Biceps + Triceps: 

Warm Up: 
1a. Wall Slides: 1-2S/30-60 seconds 
1b. Banded External Rotations: 1-2S/10-20R
1c. Seated Dumbbell Overhead Press Primer Sets: 1-2S/2-3R 

Strength Training: 
2. Seated Dumbbell Overhead Press: 5S/4-6R

3. Single Arm Standing Arnold Press: 3S/6-8R each side

4a. Preacher Curls: 4S/8-10R
4b. Flat Bench Dumbbell Skull Crushers: 4S/8-10R 

5a. Standing Alternating Hammer Curls: 2-3S/20-30R total 
5b. Double Cable Supinated Grip Tricep Extensions: 2-3S/12-15R 

6. Standing 6 Way Raise: 2S/10-15R

9/11 Training Day Overview

Rep Range: 30-60 seconds 
Tempo: steady 

Set Up: 
- stand with your back pressed against  a wall 
- squeeze your glutes, set a neutral pelvis position, and brace
- raise your arms by your sides and bend them at 90 degrees
- press the backs of your hands and elbows against the wall, keep them pinned to the wall 
- keep back flat against the wall

Execution: 
- exhale and extend your arms as you slide them up the wall and into the overhead position
- work to keep your elbows and hands sliding agains the wall 
- inhale and bend your arms and slide them back down the wall to a 90 degree bend
- move slowly, focus on breath and movement pattern

Wall Slides

Rep Count: 10-20R 
Tempo: steady  
Modification: light dumbbell or plate external rotations

Set Up: 
- loop a long loop band around a rack 
- step in front of the rack, facing the band
- grip the hand with a pronated grip, shoulder width apart
- extend your arms straight forward and step away from the rack so you can feel the tension of the band
- plant your feet on the ground, squeeze your glutes, set a neutral pelvis position, and brace
- keep a tall and upright torso

Execution: 
- bend your elbows and drive them wide
- externally rotate your arms and pull the band so your knuckles are facing the ceiling
- pin the 90 degree bend in your arms and rotate your arms forward again, knuckles pointing towards the rack 
- continue "greasing the groove" of your shoulder joint

Banded External Rotations

Rep Count: 2-3R
set 1: 50% of working weight
set 2: 50-75% of working weight 
[add another ramp up set if appropriate]
Tempo: steady

*these are light sets to be used as a neural primer to your heavy sets. We want these to be as clean as possible. Use these sets to practice set up, and execution. The goal is to make your working sets looking as easy as your ramp up sets.

Seated Dumbbell Overhead Press Ramp Up Sets

Warm Ups and Activation

Rep Range: 4-6R 
*rest at least 120 seconds, 180 seconds if appropriate
Tempo: steady, powerful

Target Muscle Groups:  delts

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- sit on a bench, plant your feet on the ground, press your back into the bench
- keep a tall torso, drive your ribs down, hold a tight brace in your core
- use your knees to assist you in extending each arm and lift the dumbbells into the overhead position, dumbbells directly over your delts
- keep armpits pointing forward, knuckles pointing towards the ceiling
- tuck your pinkies forward just slightly 

Execution: 
- bend your arms so your elbows travel slightly in front of your torso
- lower the dumbbells on either side to at least a 90 degree bend in your arms
- extend your arms and press the dumbbells overhead again 
- stabilize and contract your delts

Seated Dumbbell Overhead Press

Rep Range: 6-8R each side 
Tempo: steady

Target muscle groups: delts (front, lateral, rear)

Set Up: 
- grip a dumbbell in one hand, pronated grip
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- drive your ribs down and keep a stiff trunk 
- lift the dumbbell and extend your arm into the overhead position, dumbbell directly over your delt
- tuck your pinky forward slightly 

Execution: 
- bend your arm and lower the dumbbell to a 90 degree bend in your arm
- keep the bend in your arm and rotate your grip to supinated as you bring the dumbbell in front of your face
- rotate your arm back out to your side, palm facing forward again 
- extend your arm and press the dumbbell overhead again 
- stabilize and contract your delt

Single Arm Standing Arnold Press

Rep Range: 8-10R
Tempo: steady 
Modification: dumbbell concentration curls 

Target muscle group: biceps

Set Up: 
- step behind the pad of the preacher curl machine 
- hook your arms over the pad, so your armpits are connected to the pad from armpit to elbow
- drive your triceps into the pad, position elbows directly under your delts
- grip the handle with a supinated grip 
- pin your traps down, shoulders back 

Execution: 
- drive your elbows into the pad and bend your arms
- curl the handle towards your chest
- contract your biceps at the top of the rep
- extend your arms and lower the handle away from your chest again 
- be sure to fully extend your arms between reps

Machine Preacher Curls

Rep Count: 8-10R
Tempo: steady 

Target muscle group: triceps

Set Up: 
-  grip a dumbbell in each hand, neutral grip 
- lie in a supine position on a flat bench, plant your feet on the ground, press your mid back into the bench 
- squeeze your glutes, drive your ribs down, and brace
- extend your arms and lift the dumbbells to position them over your delts
- pin your elbows over your delts, palms facing in 

Execution: 
- bend your arms and lower the dumbbells on either side of your head
- lower to at least a 90 degree bend in your arms
- extend your arms and press the dumbbells over your delts again 
- contract your triceps

Flat Bench Dumbbell Skull Crushers

Superset

Rep Range: 20-30R total 
Tempo: steady 

Target muscle group: biceps

Set Ups:
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart, toes forward 
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms down and hold the dumbbells by your sides
- pin your elbows by your sides
- keep traps down, shoulders back 
- keep a tall torso

Execution: 
- keep one arm extended down by your side
- bend your other arm and curl the dumbbell towards your front delt on one side
- contract your bicep
- extend your arm and lower the dumbbell back down by your side 
- alternate each arm, each rep

Standing Alternating Dumbbell Hammer Curls

Rep Range: 12-15R
Tempo: steady 
Modification: bent forward supinated grip dumbbell tricep kickbacks 

Target muscle group: triceps 

Set Up: 
- stand behind the double cable lat pulldown bench, press knee into the bench 
- grip each handle with a supinated grip
- squeeze your glutes, set a neutral pelvis position, and brace
- pull the cables and bend your arms at 90 degrees, pin elbows by your sides
- keep traps down, shoulders back 

Execution: 
- pull the cables and extend your arms straight down by your sides
- contract your triceps
- keep elbows by your sides and bend your arms back to the start position

Standing Double Cable Supinated Grip Tricep Extensions

Rep Range: 10-15R
Tempo: steady 

Target muscle group: delts (front, lateral, rear)

Set Up: 
- grip a dumbbell in each hand, neutral grip to begin
- stand with feet hip width apart, toes forward
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms down by your sides
- keep traps down

Execution: 
- keep your arms straight and raise the dumbbells out to each side, in a lateral raise position 
- rotate your arms forward, into a front raise position
- lift the dumbbells into the overhead position, armpits pointing forward
- lower your arms into the front raise position, back out to each side, and down to the start position by your sides
- try to keep your torso from swinging or swaying as you raise the dumbbells

Standing 6 Way Raise

9/11 Delts + Biceps + Triceps

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

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

6/5 Hamstrings, Glutes

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

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!!

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)

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!

9/11 Delts + Biceps + Triceps

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