Name: Playbook - Sam Sweeney - 9/25 Delts + Biceps + Triceps
Uploaded: 2026-06-17T00:04:41.603Z
Duration: 90 min
Description: 9/25 Delts + Biceps + Triceps

Karen Arce

Pretty new smith machine 🤩 great lift, thank you

Audry

Flavia

Really loved the incline variations on the first superset. Hit and isolated the muscles in a new way that felt really awesome!

Megan

Why is overhead presses such a struggle 😂

Serena

I haven’t trained with you for a while and maan its soo good to be back! It’s great to see me progress! I feel more powerful in my upper body now! Arms are pumping haha. Love the shape of my shoulders. This workout is fun and so effective. Thank you

Jennifer

Can definitely feel the strength increasing! It’s pretty exciting! Thanks Sam

Erin

Felt strong. PR’d in my seated shoulder press 💪🏼!!

Taylor Connor

Deja

Felt strong today. Thank you the awesome workout. ❤️👊🏽🔥

April

👌🏽👌🏽👌🏽👌🏽
No words 😶

JulieAnn

Was down with a sinus cold but came back feeling good

Porchia

Lorena

Marta

Regina

Sam V

Tonya 

Kimmy

Tasha

Bethany

Kimberly R

Nyakeh

Happy Thursday! 

Week 3 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. Kettlebell Incline Bicep Curls: 4S/8-10R
4b. Kettlebell Incline Skull Crushers: 4S/10-12R 

5a. Cable Rope Bicep Curls: 2-3S/5R drop 5R drop 5R 
5b. Cable Rope Tricep Extensions: 2-3S/5R drop 5R drop 5R 

6. Smith Machine High Pulls: 3S/6-10R

9/25 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: incline dumbbell bicep curls

Target muscle group: biceps

Set Up: 
- set your bench to a ~45-60 degree incline 
- sit on the bench, plant your feet on the ground, press your back into the bench 
- grip a kettlebell in each hand, supinated grip 
- extend your arms down on either side so they hang down behind your torso
- hold the kettlebells directly under your delts on either side of the bench 
- keep your elbows pinned under your delts

Execution: 
- bend your arms and curl the kettlebells towards your chest on either side
- contract your biceps
- extend your arms and lower the kettlebells towards the ground again 
- be sure to fully extend your arms between each rep

Incline Kettlebell Bicep Curls

Rep Count: 10-12R
Tempo: steady 
Modification: incline dumbell skull crushers

Target muscle group: triceps

Set Up: 
- set your bench to a ~45-60 degree incline 
- sit on the bench, plant your feet on the ground, press your back into the bench 
- grip a kettlebell in each hand, pronated grip 
- lift the kettlebells and extend your arms to position the kettlebells over your delts
- keep your elbows pinned over your delts

Execution: 
- bend your arms and lower the kettlebells towards your head on either side
- lower the kettlebells to at least a 90 degree bend in your arms
- extend your arms and lift the kettlebells over your delts
- contract your triceps

Incline Kettlebell Skull Crushers

Superset

Rep Range: 5R drop 5R drop 5R
*drop the weight by 10-20% each drop set
Tempo: steady 
Modification: dumbbell hammer curls

Target muscle group: biceps

Set Ups:
- attach a rope to one side of the cable and position it low
- step in front of the cable, facing the rope
- grip the ends of the rope with each hand, neutral grip 
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms down in front of your torso
- pin your elbows by your sides
- keep your traps down, shoulders back 

Execution: 
- bend your arms, drive your elbows into your sides
- pull the rope apart and curl it towards your chest
- contract your biceps
- extend your arms and lower the rope towards the ground with control 
- be sure to fully extend your arms between each rep

Cable Rope Bicep Curls

Rep Range: 5R drop 5R drop 5R 
*drop the weight by 10-20% each drop set 
Tempo: steady 
Modification: dumbbell kickbacks

Target muscle group: triceps 

Set Up: 
- attach a cable rope to one side of the cable, position it high 
- step in front of the cable, facing the rope
- grip the ends of the rope with each hand, neutral grip 
- pull the rope, bend your arms at 90 degrees, and pin your elbows by your sides
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your traps down, shoulders back 

Execution: 
- extend your arms, pull the rope apart and down towards your hips on either side
- contract your triceps
- keep elbows pinned in place, bend your arms and return rope to the start position

Cable Rope Tricep Extensions

Rep Range: 6-10R
Tempo: steady 
Modification: barbell, straight bar, or dumbbell high pulls

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

Set Up: 
- step directly behind the smith machine bar
- extend your arms down, in front of your torso
- grip the bar with a pronated grip, shoulder width apart
- squeeze your glutes, set a neutral pelvis position, and brace
- keep your traps down, shoulders back 

Execution: 
- bend your arms and pull the bar up along the line of your torso
- drive your elbows high and wide
- pull the bar to chest level
- contract your delts/lateral delts
- extend your arms and lower the bar in front of your torso and to the start position again

Smith Machine High Pull

9/25 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 ♾️

Katie

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

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!!

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)

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!

9/25 Delts + Biceps + Triceps

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