Name: Playbook - Sam Sweeney - 9/21 Core, Biceps, Triceps
Uploaded: 2026-06-17T00:04:47.083Z
Duration: 65 min
Description: 9/21 Core, Biceps, Triceps

Flavia

Michelle 

Woof!! Man I’m loving this tempo work. That’s what originally made me be so passionate and thankful for the Sweeney’s workouts. It really forces you to slow down and feel each movement. Good stuff as always!! 🙏

Kody Young

Staggs

Been neglecting bis and tris so this split I'm really focusing on working on it 🔥

Loving all the tempo work. So nice to slow down and really focus on doing each rep with intention

Amanda Smith

Arielle

Whole lotta glamour muscle pump!! Loved it 💪😍

Megan

Stephanie

Jess

Alexandra VanHook

Joyce

I did Copenhagen today✌🏻🖖🏻😆👌🏼

yangBAE

Sarah

Humberto

Cari Roberts Darcus

Janelle

Dominic

Marla

Stacey

Loved the side planks and core workout at the end. 🔥

Dedra

Love, love, love this one💪🏽👏🏾👏🏾

Kimmy

JulieAnn

Veronica

Holy noodle arms. Def a fave. The rotating skull crushers were AMAZING!!! 🤩

Audry

Gabriela

Didn’t feel my best today but got it done!

Kaitlin

Annie

Loving the tempo and unilateral movements this split. 🔥💕💪🏽

Marissa

Carmen

Jelly arms! Did a few tricep mods, elbows are bothering me. Loved this!

Holly

The tempo work makes all the difference here. Pay attention to the cues. 💗💗💗

Nicole

Lindsay

Kate

Jane

Mia Arrowsmith

Victoria

These tempos have me reminiscing on when I first I picked up weights. Slow, controlled and a killer burn🔥💪🏻

Lacey

Holy arms.  I’m not washing my hair tomorrow.

Caryn

Jackie

Great workout! Feeling strong!❤️💪🏻👏🏻🥰

Donalee

Audi

Gloria

On 21 pump street after that one 👀🔥

Ashley Laas

Brigitte  Singer

Jessica

Threw all core at the end and what a (good) mistake that was 😅🔥

Kristen

Loveeeed the core work. The rotated skull crushers destroyed me though, and the wide recline hammer curl....what a burn!

Katie

Happy Wednesday!

[to see the entire updated split check out the FAQ section under daily training]  

*PAY ATTENTION TO TEMPO. This split will have a heavy focus on tempo and unilateral training. If you need a refresher on any terminology make sure to check out the ‘start here’ section for training terminology.

Warm Up: foam roll, upper body warm up and activation routine A or B from app, + 10 mins steady state cardio to warm up the CNS [optional]

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

Core, Biceps, Triceps: 

1. Plate Loaded Otis Up: 5S/10R [3 second eccentric]

2. Side Plank Crunch: 3S/6-8R each side [3 second eccentric] 

Compound Set: 
3A. Single Arm Concentration Curl: 4S/6-8R each side [3 second eccentric]
3B. Recline Wide Hammer Curl: 4S/10-12R 

Compound Set: 
4A. Single Arm Cross Body Tricep Extensions: 4S/6-8R each side [3 second eccentric] 
4B. Flat Bench Rotated Skull Crushers: 4S/10-12R 

Triset: 
5A. Single Arm Cross Body Curls: 3S/8-10R each side 
5B. Seated Single Arm Tricep Kickback: 3S/8-12R each side 
5C. Cable Rope Crunch: 3S/10R [3 second eccentric]

9/21 Training Day Overview

Rep Count: 10R 
Tempo: 3 second eccentric 
Modification: no weight, or plate loaded crunch

Set Up: 
- grip a plate with both hands
- lie on the ground in a supine position, chest up
- bend your legs and plant your feet on the ground
*optional to pin your feet under dumbbells or a machine to help you keep a stable base to work from 
- extend your arms holding the plate and position the plate above your chest

Execution: 
- drive your low back into the ground and use your core to lift your torso up and towards your legs 
- as you lift your torso, keep your arms extended but rotate the plate so it is in the overhead position at the top of the rep 
- think about keeping a tall torso and neutral spine at the top of the rep and contract your core
- keep control of the movement and use a 3 second eccentric to lower your back to the ground again 
- as you lower your torso, rotate your plate back over your chest at the bottom of the rep

Plate Loaded Otis Up

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: bend both the top and bottom legs at 90 degrees and support your bottom knee on the ground

Set Up: 
- get on the ground in a side plank position, stack your feet or stagger one over the other for a more stable base
- make sure your elbow is under your shoulder, forearm planted on the ground 
- squeeze your glutes and keep your hips pinned forward
- lift your hips off the ground so your body is in line 

Execution:
- use a 3 second eccentric to lower your hips to tap the ground 
- use your obliques to raise your hips off the ground until they are at the top of the rep again 
- contract your obliques at the top of the rep 
- try to keep your hips square forward as you move through each rep

Side Plank Crunch

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 

Set Up: 
- set a bench to a high incline position [~75 degrees] 
- grip a dumbbell with one hand, supinated grip 
- stand behind the bench, facing the back of the bench 
- lean your chest into the bench and hook your arm over the back of the bench 
- press your tricep into the pad of the bench [your arm should be connected to the bench from armpit to elbow]
- start with your arm extended, holding the dumbbell with your palm facing up 
- stagger your stance behind the bench for stability 

Execution: 
- drive your elbow into the bench and curl the dumbbell up towards your front delt
- contract your bicep at the top of the rep 
- lower the dumbbell with control until your arm is fully extended again 
- do not let your shoulder roll forward or lift throughout each rep 
- keep your scapula pinned down and your chest square, leaned into the bench 
- complete all reps on each side

Single Arm Concentration Curls

Rep Range: 10-12R 
Tempo: steady 

Set Up: 
- set your bench to a high incline [~75 degrees] 
- grip a dumbbell in each hand, hammer grip 
- sit on the bench, plant your feet on the ground, and press your back into the pad of the bench 
- allow your arms holding the dumbbells to hang down behind your torso, again keep a hammer grip on the dumbbells 

Execution: 
- dig your elbows into your sides and position the dumbbells at a 45 degree angle from the bench 
- lead with your thumbs and curl the dumbbells up and out at ~45 degree angle
- contract your biceps at the top of the rep 
- lower the dumbbells with control until your arms are fully extended by your sides again

Recline Wide Hammer Curls

Compound Set

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: banded cross body tricep extensions

Set Up: 
- attach a single arm rope attachment to the cable or simply use the knob of the cable and grip the end
- position the cable high 
- stand facing 90 degrees from the cable and grip the end of the rope or the knob with the hand furthest from the cable 
- pull the cable and pin your by your side so your arm is bent at 90 degrees
- stagger your stance or keep feet together 
- squeeze your glutes and drive your ribs down to brace 

Execution: 
- pull the cable across your body and extend your arm  as you pull the cable 
- when your arm is fully extended [~45 degrees from your body] contract your tricep
- use a 3 second eccentric to release the cable back towards the direction of the cable 
- keep your elbow pinned by your side
- keep your chest facing 90 degrees from the cable 
- complete all reps on one side before moving to the other side

Single Arm Cross Body Tricep Extensions

Rep Range: 10-12R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand
- lie in a supine position on a flat bench 
- extend your arms and raise the dumbbells over your chest, keep a neutral grip on them to begin 
- pin your elbows in line with your shoulders 
- plant your feet on the ground and keep a stable base 

Execution: 
- as you lower the dumbbells begin to rotate your grip to a pronated grip [palms down] 
- lower until your arms are bent at ~90 degrees, palms facing your head 
- extend your arms and press the dumbbells back up and over your chest
- contract your triceps 
- keep your elbows pinned in line with your front delts throughout

Flat Bench Rotated Skull Crushers

Rep Range: 8-10R each side 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- extend your arms down by your sides
- stand with feet together [hip width apart] 
- squeeze your glutes and drive your ribs down to brace

Execution: 
- keep one arm down by your side
- pin your elbow to your side on your working side and curl the dumbbell across your body and up towards your chest
- contract your bicep at the top of the rep [palm facing your body] 
- with elbow pinned by your side lower the dumbbell back to your side with control 
- complete all reps on one side before moving to the next

Single Arm Cross Body Curls

Rep Range: 10-12R each side 
Tempo: steady 

Set Up: 
- grip a dumbbell in one hand 
- sit on the edge of a bench, plant your feet on the ground 
- keep a neutral spine and bend your chest forward
- with the dumbbell in hand, raise your elbow and pin it by your side, in line with or slightly above your torso 
- keep your chest facing the ground throughout 

Execution: 
- extend your arm back towards the wall behind you
- when your arm is straight, contract your tricep 
- keep your elbow pinned by your side and lower the dumbbell back to a 90 degree bend in your arm 
- complete all reps on one side before moving to the next
- do not let your elbow fall as you move through each rep 
- keep your chest square to the ground

Seated Bent Over Single Arm Tricep Kickback

Rep Count: 10R 
Tempo: 3 second eccentric 
Modification: banded rope crunch, or standard crunch from floor

Set Up: 
- attach the cable rope to one side of the cable and position it high 
- face the cable and grip the ends of the rope attachment with each hand
- get down on the ground, in front of the cable in a kneeling position 
- pin the cable near your head, keep your elbows in and facing forward 
- squeeze your glutes and brace to keep a stable base

Execution: 
- think about your core as your pivot point for this movement and curl your head towards the ground
- round your upper back as you curl and contract your core when your head is facing the ground 
- use a 3 second eccentric to release the cable with control 
- this movement takes patience and practice- if this is new to you, go slow and experiment with the positioning to be most successful. It is essential to be concentrated on your core controlling this movement- with the help of your arms and lats to keep the rope in place

Cable Rope Crunches

Triset

9/21 Core, Biceps, Triceps

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

Porchia

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!

Emily

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)

5/7 Quads, Glutes (abs)

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!!!

9/21 Core, Biceps, Triceps

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