Name: Playbook - Sam Sweeney - Shoulders, Biceps, Triceps
Uploaded: 2026-06-17T00:04:48.356Z
Duration: 60 min
Description: Shoulders, Biceps, Triceps

Erika

Jane

Maryse Lalumiere

So good. Shoulders burning even after I left. Boulder shoulders!!

Sara Athey

Joyce

Chelsea

Brittany

Noel’s voice in the first video scared the crap out of me 😂😅 also, arms are shaking and it’s taken me so long to type this 🤣

Kelsey

This was my first workout with you….❤️ loved it thank you

Carrie

Cass

Kristina

Allison

Britney

Amanda

Steph

The burner at the end 👌🏾👌🏾👌🏾

Anne

that was really good!!! right shoulder burn at the end

Amyssa

Sharon Otasowie

Carla

Stephanie

I love this app! It pushes me more than I would on my own and I’m making progress each week.

Katie

Nani

Was very excited to get to do 100rep total for lat raises again 😍 also that bicep superset was da 💣

Megan

Alexandra Casi

Rosa

Good one!  The iso holds surprisingly were tough! 💪🏼

Heather

Kara Hutcheson

Susan

Excellent pump! I also love incorporating bands!

rachel

Might be my fave arm routing and I’ve done a lot of yours! Something about it… 🔥

McKenna

Back after being sick feels great 💪🏼

Savanah

Charotte

Great workout. Arms on 🔥🔥🔥 Have a wonderful day everyone.

Sharon

My arms are absolutely dead. Loved it. 🔥💪

Though the workout was great! I’m short on time so I did 3 sets for the last 2 compound sets.

Elissa

Loved this one! One small suggestion would be to make the timer an extra 5 or so seconds when doing an exercise for time to give  those who don't have a gym partner or watch time to Start  the countdown on the app and get into position

Brittney

Jean

Kaleigh

Camryn

Theresa

Will not be able to lift my arms tomorrow. Great routine. I’m never bored with your workouts. They feel purposeful and good!

Molly

Kate Wolf

Just bought the full year subscription!! Never been so motivated to wake up at 4:30am for my workouts🤪🤪

Morgan

These workouts are perfect! I am completely obsessed with the easy to follow, organized layout as well as the perfect workout each day! Starts my morning off just right!

Colleen

Erica

I've been training for two years now... Always been a bigger leg day fan... BUT now im seeing the arm growth and loving it. Not only can I curl 25s but I physically see my physic is coming out. I. Am. In. Love.

Karilenia

You're programming is helping me break plateaus that I've had for years! I look forward to lifting again, thanks!

Cindy Smith

Happy Saturday!

12/11 Training Day Overview: 

Suggested Accessory Equipment: Large Loop Band

Warm Up: Foam roll, and upper body warm up and activation routine A from app. 

1. Seated Shoulder Press: 4S/3-5R (+2 warm up sets)

Compound Set: 
2. Standing Overhead Iso Hold: 4S/30 seconds
3. Banded Pull Aparts: 4S/30 seconds

Compound Set: 
4. Preacher Curls: 3-4S/6-8R (1 second pause at the top of each rep)
5. Hammer Curls: 3-4S/8-10R + 10 second iso hold on the last rep 

Compound Set: 
6. Lying EZ Bar Skull Crushers (supinated grip): 3-4S/8-10R 
7. Banded Tricep Kickbacks: 3-4S/8-10R + 10 second iso hold on the last rep

8. Lateral Raises: 10S/10R every 10 seconds

Warm Up Sets: 2S
Rep Range: 3-5R
Tempo: Power/Steady

- Sit on a bench with a back support, plant feet on the ground
- Grab a dumbbell in each hand and rest them on your knees
- lift each leg and press the dumbbells up  into the overhead position 
- Tuck the pinkies slightly as you lower, elbows in front of the shoulders
- Lower to ~90 degree bend in the elbows (or just below)
- Drive your feet through the ground and exhale as you press the dumbbells up into the overhead position 
- Do not clang dumbbells together at the top of the rep, keep dumbbells in line with the shoulders in the overhead position

Seated Overhead Press

Time: 30 seconds
Tempo: Iso Hold
Modification: Seated overhead iso hold

- Start in a standing position with dumbbells at your sides. 
- Clean or lift the dumbbells up into the overhead position. 
- The goal is to hold the dumbbells overhead while staying as stable as possible. 
- Squeeze the glutes to help keep from hyperextending the low back in the overhead position. 
- Think about holding the arms up by pinning the scapula down (this will help keep the tension out of your neck.)
- Hold the brace in your core by thinking about “bracing for a punch”.

Standing Overhead Iso Hold

Time: 30 seconds
Tempo: Steady/quick
Modification: Cable facepull or dumbbell rear delt fly. 

- Start in a standing position, legs staggered or feet together
- Grab a large loop band shoulder width apart, or slightly wider (pronated grip)
- Keeping the arms mostly straight pull the band apart (a slight bend in the elbows is OK).
- Keep the scapula pinned as you pull the band and contract the rear delts at the top of the rep. 
- Wrists should not bend as you reach the top of the rep. (keep wrists locked straight)
- Keep a tight core and squeeze the glutes to keep from hyperextending in the low back.

Banded Pull Aparts

Compound Set

You have the option of completing 3-4 sets of this compound set.

Rep Range: 6-8R
Tempo: 1 second hold at the top of each rep
Modification: Concentration Curls (seated, bent forward, elbows stabilizing inside the knees. 

- Position yourself on the preacher curl machine so that your arms are connected to the pad, from armpits to elbows.
- Grab the handles with a supinated grip
- Dig the elbows and push triceps into the bench as you curl up until you reach a full contraction in the biceps. 
- Hold the contraction on the curl for seconds.
- Try not to let the shoulders “roll” forward as you curl. 
- Keep the scapula pin down and shoulders back.

Preacher Curls

Rep Range: 8-10R
Tempo: 10 second hold on the last rep of every set (hold dumbbells at a 90 degree angle)

- Start in the standing position, dumbbell in each hand and arms extended down by your sides. 
- Keep a neutral grip on the dumbbells, palms facing in. 
- Pin the elbows close to your sides and curl the dumbbells up towards your front delts, leading with the thumbs. 
- Contract the biceps at the top of the curl. (Fight the elbows and shoulders coming forward on the curl)
- Lower with control until the arms are fully extended. 
- On the last rep, pause in the 90 degree position on the way down and hold for 10 seconds. 
- Keep the tension in the biceps throughout.

Hammer Curls + Iso Hold

You have the option of completing 3-4 rounds of this compound set.

Rep Range: 8-10R
Tempo: Steady
Modification: Dumbbell skull crushers (supinated grip)

- Lie on a flat bench and grip the EZ bar shoulder width apart, with a supinated grip. 
- Raise the EZ bar up over the chest so the elbows are in line with the delts at the top of the rep, arms extended up. 
- Keep the elbows pinned and bend the arms as you lower the EZ bar towards the top of your head/your forehead. 
- Lower until your reach a full stretch in the triceps, or ~90 degree bend in the arms. 
- Pull the Bar back up to the top of the rep, and contract the triceps. 
- Arms straight at the top of the rep. 
- Keep wrists locked in and straight throughout each rep. 
- Fight to keep elbows from shifting or moving forward as you lower/raise.

EZ Bar Skull Crushers (Supinated Grip)

Rep Range: 8-10R
Tempo: 10 second iso hold on the last rep of each set. 
Modification: Dumbbell tricep kickbacks. 

- Loop large loop band around a rack or door. 
- Grab each end of the band with a neutral grip. 
- Keeping a neutral spine bend forward at the waist and raise the elbows up so they are in line with your torso or just behind. 
- Pin the elbows to your sides. 
- Pull the band back towards your hips, leading with the pinkies, and contract the triceps when the arms are fully extended back at the top of the rep. 
- Lower the band back to the start position. 
- Do not let elbows move or drop as you move through the reps. 
- Keep your core braced to help keep tension out of your back in the bent over position. 
- On your final rep of each set pause at the top of the rep, when the arms are fully extended back, and hold the contraction in your triceps for 10 seconds.

Banded Tricep Kickbacks + Iso Hold

Rep Count: 10R 
Tempo: Steady

- Start in a standing position, dumbbell in each hand, arms extended down by your sides. 
- Contract the glutes to keep the core braced. 
- Keep the arms as straight as possible (a slight bend in the elbows is ok). 
- Raise the dumbbells up and out to your sides.
- Raise until your dumbbells are in line with the shoulders, palms down at the top of the rep. 
- Lower the dumbbells back to your sides with control. 
- If you have trouble feeling your lateral/medial delts position the dumbbells slightly in front of your torso as you raise, this will help keep the tension out of your traps and neck.

Standing Dumbbell Lateral Raises

Shoulders, Biceps, Triceps

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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

Michelle 

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

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)

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

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

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!!!

Shoulders, Biceps, Triceps

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