Name: Playbook - Sam Sweeney - 9/28 Core, Biceps, Triceps
Uploaded: 2026-06-17T00:04:47.052Z
Duration: 60 min
Description: 9/28 Core, Biceps, Triceps

Flavia

Sunday noontime good activation (:did Copenhagen version 😊😁🙌🏻

yangBAE

Entire workout my arms felt like they were going to pop at any moment!  🔥💪🏻

Stephanie

Kody Young

Making progress… during the 8 week challenge I had to do the modification on the ab wheel roll out … tonight I was able to do all the sets (not going all the way out, but part of the way).

Staggs

Those volume set for biceps and triceps were challenging, but gradually increasing the weight had my form on-point for even the heaviest set!!

Megan

Andrea

Kathryn Whitten

The core work on this split is fantastic…and a great arm pump too!

Katie

Joyce

Sueann

Woofta!! Arms are jello!! Thanks for another great workout!

Lindsay

All I’m going to say is These slow eccentric movements are very humbling. 😌 I looove it! 🫶🏽

Marissa

Serena

Debbie

Victoria

Nyakeh

Wow! 


Gym are close until Saturday due to hurricane 🌀☹️

JulieAnn

Kayleigh B

Holy cow… my arms are burning! Great feeling 🤪

Maryse Lalumiere

Holly

I love that I can still do the workouts with minimal equipment!

Humberto

Jane

What a workout — incredible split. Really working that core.

Kaitlin

Ashley Laas

Sarah

Always get humbled by an arm day 💪🫡

Savannah

Keri

Jessica

Ginna

Nothing makes me feel more like a absolute weakling like single arm overhead triceps 🤣
Working on that horseshoe! 😍

Audrey

Perfect arms/core day! Body feeling amazing leaving the gym

Danna

Kaylin

🔥🔥🔥🔥 … my arms was shaking by the end of me leaving the gym today! It hurt so good 💪🏾

Porchia

Lakshmi Neelesh Nimmagadda

Audry

Kathryn

Ashley

Rachelle

Megan Laudick

Happy Wednesday!

*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: 

Compound Set:
1A. Plate Otis Up: 5S/5R [6 second eccentric] 
1B. Side Plank Crunch: 5S/6-8R each side [3 second eccentric] 

Compound Set: 
2A. Seated Single Arm Overhead Tricep Extensions: 4S/6-8R each side [3 second eccentric]
2B. Cable Tricep Push Downs: 4S/20R, 15R, 12R, 10R 

Compound Set: 
3A. Single Arm Concentrated Hammer Curl: 4S/8-10R each side [3 second eccentric]
3B. Straight Bar Cable Curl: 4S/20R, 15R, 12R, 10R

Triset: 
4A. Reverse Grip Curl: 3S/20R 
4B. Tricep Dip Pulses: 3S/10-12R 
4C. AB Wheel Rollout: 3S/10R [3 second eccentric]

9/28 Training Day Overview

Rep Count: 5R
Tempo: 6 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 6 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 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

Compound Set

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

Set Up: 
- grip a dumbbell in one hand, pronated grip
- sit on a bench with back support 
- plant your feet on the ground 
- extend your arm and lift the dumbbell overhead so the dumbbell is in line with your shoulder [palm facing forward] 
- pin your elbow in this position, in line with your shoulder
- drive your ribs down in the overhead position and keep a neutral spine 

Execution: 
- lead with your thumb and bend your elbow as you use a 3 second eccentric to lower the dumbbell back behind your head towards the opposite shoulder 
- lower the dumbbell until you reach a 90 degree bend in your arm [or just below] 
- lead with your pinky as you extend your arm and lift the dumbbell back to the start position in line with your shoulder
- contract your tricep
- complete all reps on one side before moving to the next

Seated Single Arm Overhead Tricep Extension

Rep Count: 20R, 15R, 12R, 10R 
Tempo: steady 
Modification: banded tricep push down 

Set Up: 
- attach a straight bar to one side of the cable and position it high
- stand in front of the cable, facing the cable 
- grip the straight bar with a pronated grip 
- lock wrists so they stay straight 
- lean your chest forward just slightly 
- contract your glutes and brace
- pull the cable and bend your arms to pin your elbows by your sides
- begin with arms bent at 90 degrees, palms down, elbows pinned by your sides

Execution: 
- extend your arms and push the bar down towards your quads
- when your arms are fully extended, contract your triceps 
- keep your elbows pinned by your sides and lower the bar back towards the cable with control until your arms are bent at 90 degrees again

Cable Tricep Push Downs

Rep Range: 8-10R each side
Tempo: 3 second eccentric
Modification: elbow supported on back of bench or inside of knee

Set Up: 
- grip a dumbbell in one hand, hammer/neutral grip 
- sit facing reverse on the lat pulldown bench, plant your feet on the ground and support your back on the pads behind you
- adjust the knee pad so you are able to dig your elbow into the pad when you are seated reverse on the bench 
- with your elbow pinned to the pad, extend your arm holding the dumbbell down by your side
- rest your non working hand on your leg or extend your arm down by yourside

Execution: 
- dig your elbow into the pad and lead with your thumb as you curl the dumbbell up, towards your front delt 
- contract your bicep at the top of the rep 
- use a 3 second eccentric to lower the dumbbell back down by your side with control 
- complete all reps on one side before moving to the next

Single Arm Concentrated Hammer Curl

Rep Count: 20R, 15R, 12R, 10R
Tempo: steady 
Modification: standing dumbbell curls 

Set Up: 
- attach a straight bar to the cable and position it low
- stand facing the cable
- grip the straight bar with a supinated grip 
- extend your arms and pin your elbows by your sides
- squeeze your glutes and drive your ribs down to brace

Execution: 
- dig your elbows into your sides and curl the bar up, towards your front delts
- contract your biceps at the top of the rep 
- lower the bar with control until your arms are fully extended down in front of you
- when

Straight Bar Cable Curl

Rep Count: 20R 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- stand with feet hip width apart
- extend your arms down by your sides 
- pin your elbows by your sides
- squeeze your glutes and brace 

Execution: 
- bend your elbows and keep your palms down as you curl the dumbbells up towards your front delts
- when your palms are facing forward at the top of the rep, contract your [outer] bicep [forearms] 
- lower the dumbbells back to your sides with control until your arms are fully extended

Reverse Grip Curl

Rep Range: 10-12R 
Tempo: steady/pulsing
Modification: assisted/banded dip pulses, 
bench dip pulses 

Set Up: 
- position your hands on the dip handles, neutral grip. 
- press yourself up and extend your arms. 
- legs straight or bent
- contract the glutes to help hold the brace and create full body tension. 
- retract your scap and pin them together- hold this position throughout. 

Execution: 
- bend your arms and lower yourself only .5 rep [stop yourself before you hit 90 degrees] 
- drive your palms through the handles and press yourself back up as you extend your arms
- contract the triceps/chest
- continue with pulsing reps, focusing on the top of the rep
- keep the chest more upright and pointed forward here to favor the triceps over the chest

Tricep Dip Pulses

Rep Count: 10R
Tempo: 3 second eccentric 
Modification: barbell rollout, plank walkout

Set Up: 
- grip the handles of the ab wheel on each side
- get down on the ground, in a quadruped position 
- position the ab wheel under your chest, drive your knees down into the ground 
- think about keeping your ribs down, and brace to keep a stiff trunk
- depress your scapula and keep them pinned [to support your shoulders] 

Execution: 
- use a 3 second eccentric to roll the ab wheel out and away from your body
- extend your arms out and roll the wheel out as far as you are able while still keeping control through your core
- use your core to control the movement and keep stiff arms as you roll the ab wheel back in, towards your knees
- round your mid/upper back at the top of the rep and contract your core
- keep a neutral head/neck/spine
- do not let your low back hyperextend at the bottom of the rep 
*if you feel any strain in your low back, do not roll the wheel out quite as far

Ab Wheel Rollout

Triset

9/28 Core, Biceps, Triceps

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!

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!!

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!!!

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!

9/28 Core, Biceps, Triceps

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