Name: Playbook - Sam Sweeney - W1/D6 Biceps, triceps, core
Uploaded: 2023-06-03T13:16:10.300Z
Duration: 60 min
Description: W1/D6 Biceps, triceps, core

Lisa

Ernesto De Gasperin Limón

Mira

Thank you for adding some modification suggestions. Really nice to see!

Millie

Sher

Stephanie

Barbell curls were hard. Mainly bc I’m used to curling dumbells. I’m looking forward to building up my biceps

Meagen

Far more challenging than I thought it would be.I really like how different the movements are.Loved It👏💪🥵

Carol

Mike

Berry

Kimberly

Great bi/tri combo and the core! Loved the flow!

Alexandra Casi

Elizabeth Tauer

Justine

Killer. Not sure I will be able to move my arms tomorrow.

Beth

Just really enjoying the program! Good workout

Anjali

Hannah E

Gabbie

Lindsay

April

My go to workout when I don't like the full body ones❤️

Lacy

Loved!! Definitely feeling it in the obliques

Riley

Kati Miettinen

Paige

Louis

I really enjoyed the core work outs !   
Do you mind including the weight your using

Gigi

Shauna

Alannah Chavez

Shaden

Alex

Andryana

Maddie

Loving the versatility of these workouts! Couldn't make it to the gym today but this workout was easily tailored to using all things available to me at home!

Maurya

This program is the truth! I walk away feeling exhausted yet so strong!!! I'm loving it

Awesome!! 🙌🏾 my arms are spaghetti ❤️

Estela

This is one of my favorite
 Anything with a little core is awesome

yangBAE

I feel stronger each day I do these! This workout was fun. And some I’ve never heard of before

Emily

Michelle

Jamie

I’m feeling strong and I absolutely love it. Thank you for creating such a challenging and rewarding program!

Lauren

It was so good! My arms are definitely done after that!

emmgkfit

It was amazing thank you just what I needed to start back up!

Shellbie

Tyler

Week 1: Day 6: Biceps, Triceps, Core 
1A-1C: 3-4 Rounds: 1 minute each 
- 1A. Dead Bug 
- 1B. Farmers Carries 
- 1C. Dumbbell Russian Twists 

- 2A. Slow Eccentric Close Grip Bench Press 4S/12,12,10,10R 
Tempo: 3 sec slow negative 
Rest time: 10-20 sec from exercise A to B 
- 2B. Dumbbell Alternating Curls 4S/10-12R each side 
Rest time: 45 sec-1 min before returning to exercise A 

- 3A. Bench Dips/ Dips 4S/12,12,10,10R 
Rest time: 10-20 sec from exercise A to B 
Note: Bend at the knees to modify. 
- 3B. Slow Eccentric Barbell Curls 4S/12,12,10,10R 
Tempo: 3 sec slow negative 
Rest time: 45 sec-1 min before returning to exercise A 
Note: Modify for EZ bar or Dumbbell curls 

- 4A. Bridged rolling Skull Crushers 3S/30 seconds 
Rest time: 10-20 sec from exercise A to B 
- 4B. Wall Sit Hammer Curls 3S/30 seconds
Rest time: 45 sec-1 min before returning to exercise A

1A. Dead Bug 
1B. Farmers Carries 
1C. Dumbbell Russian Twists

- Lift your legs so your knees are directly over your hips
- Slowly lower one arm and extend the opposite leg until they’re just above the floor
- Bring them back to the starting position 
- Repeat on the opposite side

Dead Bug

- Hold the dumbbells by your sides
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell Farmers Carry

- Keep your legs up and holding a dumbbell in front of your core
- Rotate dumbbell from side to side twisting through your torso
- Keep your core engaged

Russian Twists (add dumbbell)

1A-1B-1C

2A. Slow Eccentric Close Grip Bench Press 4S/12,12,10,10R 
Tempo: 3 sec slow negative 
Rest time: 10-20 sec from exercise A to B 
2B. Dumbbell Alternating Curls 4S/10-12R each side 
Rest time: 45 sec-1 min before returning to exercise A

- Lay on your back with barbell over your chest
- Slowly lower the bar keeping your elbows close to your sides
- Press the bar back to the starting position
*3 second negative

Slow Eccentric Close Grip Barbell Bench Press

- Holding the dumbbells at your sides
- Curl one dumbbell up engaging your bicep 
- Lower with a controlled motion
- Repeat with the opposite arm

Dumbbell alternating Curls

2A-2B

3A. Bench Dips/ Dips 4S/12,12,10,10R 
Rest time: 10-20 sec from exercise A to B 
Note: Bend at the knees to modify. 
3B. Slow Eccentric Barbell Curls 4S/12,12,10,10R 
Tempo: 3 sec slow negative 
Rest time: 45 sec-1 min before returning to exercise A 
Note: Modify for EZ bar or Dumbbell curls

- Place your hands on the front edge of the bench just outside hips and your feet onto another elevated surface 
- Move forward off the bench with arms extended and shoulders down 
- Bend at the elbows to lower your body
- Elbows should bend straight back 
- Extend your arms engaging your triceps back to starting position

Bench Dips with Feet Elevated

- Hold the bar with underhand grip
- Engage your biceps as you curl bar towards your shoulders
- Slowly lower the bar
*3 second negative

Slow Eccentric Barbell Curl

3A-3B

4A. Bridged rolling Skull Crushers 3S/30 sec 
Rest time: 10-20 sec from exercise A to B 
4B. Wall Sit Hammer Curls 3S/30 sec
Rest time: 45 sec-1 min before returning to exercise A

- Lay on the floor with your legs bent
- Push through your heels bringing your glutes up
- Extend your arms holding two dumbbells above your shoulders 
- Bend at the elbow bringing the dumbbells toward your face
- Transition your elbows to the floor
- Press the dumbbells up to starting position

Dumbbell Bridged Rolling Skull Crusher

- Sit against a wall with your legs and hips bent at 90 degrees
- Hold the dumbbells with your palms facing each other (thumbs up)
- Curl the dumbbells up engaging your bicep as you curl
- Lower dumbbells with control

Wall Sit Hammer Curls

4A-4B

W1/D6 Biceps, triceps, core

Good GAWD! My arms are trembling! 💪🏽

Samantha Russell

This was such a challenge. So excited to complete the overall program!

W1/D1 Chest and shoulders

Kathe Martin

W1/D2 Legs

Isabelle

Kaarin

W1/D3 Full body

Ashton

W1/D5 Back

Casey

I'm shaking I had to modify the roll outs but I pushed. I knew to rest today wasn't to push myself so shaking is good!

Goodness!! I didn’t read instructions and tested more than I should have but I’m still dying!

Wendy

W1/D7 Full body challenge

W2/D1 Chest and shoulders

aida nafal

Terri

W2/D2 Legs

Dead.... wanted quit on a full 6 rounds and go down to dB for the 10 reps of that exercise that I don't have love/hate for I just have hate but I know that even tho I only did up to 5 in the 7th round I pushed through even on the one exercise I wanted to stop before !!!! 
This was hard! Proud of it!

Would love some modification suggestions- not everyone has high ceilings to do box jumps or overhead type work.

Morgan

W2/D3 Full body

Libby

Serena

W2/D5 Back

W2/D6 Biceps, triceps, core

This one is so tough, but I love it 🙌🏻 great way to start the weekend!

Again great workout, I am unable to see the modification though, am I just not seeing them?

W2/D7 Full Body Challenge

W3/D1 Chest and shoulders

Love this one! Has each primary lower body compound movement!

Loved this one- challenging and pushed the pace. Crosshack squats are difficult for me due to lack of mobility so slowly working on those.

W3/D2 Legs

W3/D3 Full body

Good stuff. The reverse renegades or pull ups is my struggle but I'm pushing through trying to limit mods!

W3/D5 Back

Heather

Back at it after being sick for 2 weeks. Need to work myself back uo

W3/D6 Biceps, triceps, core

W3/D7 Full body challenge

W4/D1 Chest and shoulders

Zombie squats are hard to position- had to do front squat instead.

W4/D2 Legs

I only hit 7 compared to my other days where I was 8 and 9. Though, I went slower to concentrate on my form.

W4/D3 Full body

Needed to sub TRX for inverted rows but other than that, great workout!!

Feeling stronger everyday. Love this program.

Leah Daggon

W4/D5 Back

Kiki

W4/D6 Biceps, triceps, core

Getting very good at burpees 😂😂 This aint no joke! 🔥

Leigh

W4/D7 Full body challenge

💪🏻🔥. Awesome pump this morning !

W5/D1 Push

Felt so good! Finally feeling like myself again!!!

Holy 💀!!  Sweeney leg days never ever disappoint! 🥵

W5/D2 Legs

😨 500 reps later…or felt like it! 😅

AMRAP for 50 minutes isn’t my favorite. It gets redundant, though I do like how difficult they are.

6 rounds in 51:30. 
Did 65 pounds for lunches and squat clean + press. 15# for renegade rows. 
That was a good one. 🥵

W5/D3 Full body

Nita

That descending ladder burnout though.  💪🏻🥵

W5/D5 Pull

Mentally wasn’t all in but sucked it up and got it done 💪🏻

Another awesome day of training! I go to bed every night looking forward to tomorrow's workout

Sarah

W5/D6 Biceps, triceps, core

This is my favorite weekly workout. Literally works every part of your body. Added a buy-in: 2 mile row. 🥵

I do t do this challenge every week, but when I do, it’s a killer! I love it!

W5/D7 Full body challenge

Sean

W6/D1 Push

Dead legs!! Had to break the 2 min wall sits into 2-1 min rounds! 😨

W6/D2 Legs

Anna Lombari

Progressed since the last one! 🔥💪🏻

W6/D3 Full body

W6/D5 Back

Definitely went up in weight! I feel so much stronger than where I started. Excited for the next program.

W1/D6 Biceps, triceps, core

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