Name: Playbook - Sam Sweeney - Shoulders, Biceps, Triceps
Uploaded: 2026-06-17T00:04:48.326Z
Duration: 60 min
Description: Shoulders, Biceps, Triceps

One of my favorites! Kettlebells 🙌🙌!

Cresta

I love that I don't have to think about what I'm doing for my workouts every day! This makes getting into the gym easy.

Jessica

Definitely seeing the muscle growth and the boost in self confidence is the best. Love love love this app and the daily trainings.

Megan

Those kettle bell workouts look like nothing until you try them. 😳

Brittany Himburg

Really love all the bicep variations today 💪

Teagan

First day back from the stomach flu… another goodie!

Olivia Phillips

Favorite shoulder and arms workout so far!! My arms are dead ☠️

Raissa

Cristina

Got the Covid 😩 but feeling fine!! Worked out at home today using bands and an old barbell set I had at home. 50 minutes stronger! 💪🏻 So thankful for this app keeping me on track!! XOXO

Angela Christine

Dine

Firuza

Nicole

Kate Wolf

loved the kettlebell superset at the end !!!

Karilenia

You know The Glamour muscle pump was good when you can barely flex your biceps after!

Megan Laudick

That burn out was WILD❤️‍🔥❤️‍🔥❤️‍🔥

Kirsten

Wow. Thought those kettlebells were gonna be easy at the end…I was mistaken. Amazing workout, as usual!

Ashley

DANIEL

Cindy Smith

Awesome week! I love the surprise challenges in the individual sets.  I was already an avid gym goer writing my own workouts, but since getting the app in October I am an entirely improved person from confidence, to much needed tweaks to form, to weekly personal bests in almost every move.  Beyond pleased with the Sweeney method! Need a gift idea? This app is the way to go🌲 🎁

Paula

Shelly

Loved this one 💪🏼. Felt every muscle is was supposed to! The diamond pushups 😅.

Happy Saturday!

12/18 Training Day Overview: 

Warm Up: 10 minute steady state walk on treadmill (speed 3.5/4), upper body warm up and activation routine A from app. 

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

Triset: 
2. Machine Lateral Raise: 4S/5R (5 second slow negative/eccentric) + 15 partial reps (pulsing reps)
3. “Out to In” Dumbbell Bicep Curls: 4S/8-10R (3 second hold at the top of each rep)
4. Partial Rep Diamond Push Ups: 4S/30 Partial reps)

Triset 2: 
5. Cable Rope Facepulls: 3S/5R (5 second slow negative/eccentric each rep) + 15R (steady)
6. EZ Bar Bicep Curls: 5R seated (partial ROM) + 6-10R standing EZ bar curls.
7. Seated Tricep Overhead Extensions: 3S/5R double dumbbells + 15R single dumbbell overhead extensions

Burnout: 
8. KB Overhead Carry: 3S/30 seconds
9. KB Push Press: 3S/30 seconds

Warm Up Sets: 2S
Rep Count: 3R
Tempo: Power/Steady

- Sit on a bench with a back support, plant feet on the ground, pin mid/upper back to the back of the bench. 
- Grab a dumbbell in each hand and rest them on your knees.
- Lift each leg and raise the dumbbells up  into the overhead position, arms extended, dumbbells in line with the shoulders at the top of the rep. 
- Tuck the pinkies slightly as you lower, elbows should move 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

Rep Range: 5R + 15 partial reps
Tempo: 5 second slow negative on your first 5 reps + steady tempo on your partial reps
Modification: Standing Dumbbell Lateral Raises

- Position yourself in front of the lateral raise machine, handles of the machine should be just in front of your quads (face the handles. To modify use dumbbells). 
- Squeeze the glutes and brace the core to create a stable base and keep a neutral spine. 
- Grab handles and keep a slight bend in your elbows as you raise the handles out to your sides. 
- Raise until the handles are in line with your shoulders.
- Use a 5 second slow negative/eccentric on the first 5 reps. 
- Lower until the handles return to the start position, arms extended down by your sides. 
- After completing 5 reps with a slow negative, immediately move to partial reps, from the bottom of the rep to halfway, and complete 15 partial reps. 
- Keep wrists straight throughout each rep.

Machine Lateral Raise

Rep Range: 8-10R
Tempo: 3 second hold at the top of each rep

- Stand with dumbbells in each hand, arms extended down by your sides. 
- Pin the elbows out at a 45 degree angle from the torso. 
- Use a neutral grip on the dumbbells at the bottom of the rep 
- Keeping the elbows pinned “out”, angle your thumbs in and move the dumbbells towards the center of your body as you curl “in”. 
- Contract the biceps for 3 seconds at the top of the rep.
- Lower with control, following the angle the arms are pinned at.  
- Lower the dumbbells until your arms are completely extended before continuing reps.

Standing “Out to In” Dumbbell Bicep Curls

Rep Count: 30 partial reps (from top to 1/2 rep down)
Tempo Steady/pulsing
Modification: Drop to your knees

- Get down on the ground in a high plank/push up position. 
- Move the hands in until they are close to one another/touching (narrow/diamond push up position). 
- Squeeze the glutes, contract the quads, and push your mid back through your scapula as you brace your core to create full body tension in this position. 
- Lower the chest towards the ground by bending the elbows and tucking them back at a ~45 degree angle. 
- Lower only halfway before driving through the palms of the hands and pressing the body back up until the arms are fully extended again. 
- Contract the triceps as the top of the rep.
- Keep the hips from rising or falling too much, body should stay in a straight line. 
- Complete 30 partial reps.

Partial Rep Diamond Push Ups

Triset 1

Rep Count: 5R + 15R (tempo change)
Tempo: 5 second slow negative on the first 5R, steady tempo on the last 15R
Modification: Banded pull aparts (keep the tempo change).

- Position the cable machine high and attach the rope. 
- Grab the rope with a pronated grip and take ~3 steps away from the cable (facing the cable). 
- Stagger your stance to help keep stable and point your chest in the direction of where the cable is coming from. 
- Pull the rope towards your face by “ripping the rope apart”. 
- Bend the elbows so they are in line with or below the shoulders at the top of the rep. 
- Contract the rear delts. 
- On the first 5 reps use a 5 second slow negative/eccentric to lower the rope back to the start position. 
- Keep the scapula pinned out. We want to keep the movement favoring the rear delts which means we don’t want too much scapular movement. 
- Try to keep from swaying or moving too much as you pull the rope each rep.

Cable Rope Facepulls

Rep Count: 5R seated + 6-10R standing 
Tempo: Steady
Modification: Use dumbbells in place of EZ bar. 

- Grab the EZ bar and start in the seated position, use a bench with back support. 
- Grip the EZ bar with a supinated grip wide, outside of the hips, and rest the EZ bar on the quads. 
- With this as your starting point, keep the elbows pinned back as you curl the easy bar until you reach a full contraction in the biceps at the top of the rep. 
- Lower with control until the bar is resting on the quads once again. 
- Continue these seated reps for 5R 
- Immediately Stand and complete 6-10 standing EZ bar curls. 
- Keep the elbows pinned by your sides. 
- Make sure your arms are fully extended at the bottom of each rep.

EZ Bar Curls

Rep Count: 5R double dumbbell extension drop 15R single dumbbell extensions. 
Tempo: steady

- Start by holding a dumbbell in each hand, sit on a bench with back support. 
- Press the dumbbells together and raise them over your head.
- Elbows should be in line with the shoulders with the dumbbells overhead.
 (Keep them pinned in this position)
- Continue to press the dumbbells together as you lower them behind your head until your arms reach a 90 degree bend or just below. 
- Lead with the pinkies as you drive the dumbbells back up and extend the arms overhead.
- Contract the triceps at the top of the rep. 
- Continue for 5R before dropping one dumbbell and gripping the other dumbbell with both hands.
- Complete 15 reps more.

Seated Dumbbell Overhead Extension

Triset 2

Time: 30 seconds
Tempo: steady
Modification: let KB hand down behind the hands, or use dumbbells overhead. 

- Grip a set of ‘light’ kettlebells by the handles. 
- Think about locking your wrists straight as you raise the kettlebells overhead until the ball of the kettlebell is pointing straight up, in line with the shoulders. 
** this position is going to require more balance and stability as well as more bracing for control. If it feels unsafe, consider the modifications. 
- Pin the scapula down and keep the arms fully extended overhead, lock the arms in place. (“Punch the kettlebells towards the ceiling)
- Think about bracing your core like you are “bracing for a punch” 
- Think “ribs down” (to fight rib flare) and contract the core. 
- Breathe behind the brace as you take slow, methodical steps forward. 
- Keep a neutral spine, do not hyperextend in the low back with the kettlebells overhead. 
- Continue to walk at a steady pace for 30 seconds with out the kettlebells shifting or dropping.

Kettlebell Overhead Carries

Time: 30 seconds
Tempo: Quick/Steady
Modifications: Use Dumbbells. 

- Grip the kettlebells by the handles and let them hang behind your hands. 
- Position the kettlebell at your shoulders. 
- Bend the knees softly and push up onto the balls of your feet while simultaneously pressing the kettlebells overhead using the momentum from your lower body.
- Lower the kettlebells back to the shoulders with control .
- Continue reps.

Kettlebell Push Press

Burnout

Shoulders, Biceps, Triceps

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

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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

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)

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 💀🫠

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!

Shoulders, Biceps, Triceps

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