Name: Playbook - Sam Sweeney - W1/D3 Core, Biceps, Triceps
Uploaded: 2023-06-03T13:16:10.141Z
Duration: 65 min
Description: W1/D3 Core, Biceps, Triceps

Solid day Sam - yes the HR didn't get up but the body worked for it!! Thanks!

Tamara

Jorge

Shelly

It was good but need more cardio and elevated heart rate!

Lora-lea

Raquel

I wanted a little higher heart rate but overall great sets

Torey

Jacque

Kiki

Janice

Sandra

Neil Coleman

Sophia

My arms are on fire 🔥 and I love it 💪🏻.

jocelyn

Didn’t finish the whole thing. Still feel accomplished.

Phoenix

Audrey

Taylor

My left arm is weak af but I managed 💅🏼 loved the challenge!

Abby

nichole

Devan Hodlik

Melissa

*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]

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

W1/D3 Core, Biceps, Triceps

Dear god. 
My legs. 
My 🍑. 
They're crying now but they will be happy later. 
Thanks Sam!

Traca

Holy glutes on fire. And quads. And calves 🔥

Nikki

W1/D1 Quads, Glutes, Adductors, Calves

I really enjoyed this workout. Great diversity of exercises and focusing on the eccentric makes things challenging. Thanks Sam!

Killer.. seriously. I didn’t know my chest could get so sore..

Kara

W1/D2 Chest and Shoulders

Not a good leg day for me - I was good up until the tri-set and things fell apart. Holding the bar on my shoulders for so long fatigued my shoulders and ended up skipping the last set. I didnt really like the grouping of exercises for my body.

Great!!! I have limited time at the gym and was wondering if there are 45 min gym workouts??

Cynthia

W1/D4 Glutes, Hamstrings, Abductors

Andjela

Great workout! Really felt my rear delts 😅

Rachel Macias

W1/D5 Back and Shoulders

Jenna Butler

Holy. Moly. Love your program! I've only been doing it for a week and already see a big difference! Thank you!

W1/D6 Full Body [optional rest day]

Susan

Marina Pillyawets

W2/D1 Quads, Glutes, Adductors, Calves

Nice workout just need to incorporate some cardio between

W2/D2 Chest and Shoulders

Salima

joe-nato@hotmail.com

Feel like the wavy arms thing that’s in front of buildings. Arms are done 💪🏽

Jessica

W2/D3 Core, Biceps, Triceps

Karen

So good. I’m wobbling outta the gym today.

Candace

W2/D4 Glutes, Hamstrings, Abductors

The reverse fly is hard to figure out how to position yourself without arching your back. Normally i sit up straight so i couldnt understand how she was setting up. But otherwise WONDERFUL workout

Rebekah

McKenzie

W2/D5 Back and Shoulders

Erin

yangBAE

W2/D6 Full Body [optional rest day]

Too many advanced exercises in one workout. The variety of exercises was great though!

Katie

W3/D1 Quads, Glutes, Adductors, Calves

Christine

KAREN

W3/D2 Chest and Shoulders

Serena

W3/D3 Core, Biceps, Triceps

W3/D4 Glutes, Hamstrings, Abductors

Malani

W3/D5 Back and Shoulders

This was nice full body workout. I loved it

Brittney

W3/D6 Full Body [optional rest day]

Anne

Selma

W4/D1 Quads, Glutes, Adductors, Calves

W4/D2 Chest and Shoulders

Just what I needed to start this Wednesday!!

Kayla

W4/D3 Core, Biceps, Triceps

Ruby Smith

W4/D4 Glutes, Hamstrings, Abductors

W4/D5 Back and Shoulders

Had to modify as doing it at home with limited equipment. Did thrusters instead of wall ball, pullovers instead of jumping pull ups amd lateral hollow body hold flutter leg raises. Hopefully ive subbed to hit the right muscles.....

Jude

W4/D6 Full Body [or optional rest day]

Shaky legs from the start. Great programming

W5/D1 Quads, Glutes, Adductors, Calves

Really good.  I appreciate having the core workout included. I'm always more likely to do it that way!

W1/D3 Core, Biceps, Triceps

Community

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