Name: Playbook - Sam Sweeney - W3/D6 Biceps, triceps, core
Uploaded: 2023-06-03T13:16:10.448Z
Duration: 60 min
Description: W3/D6 Biceps, triceps, core

Lisa

Heather

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

For an arm day, this one had my heart rate going the whole time  🥵💪🏻

Stephanie

Aaron

Getting stronger and seeing noticeable results in increasing weight! Amazing!!

Meagen

Can feel myself getting stronger… deffo have modified some moves to make easier / do able for me at present level.. love it

Anjali

KAREN

April

Arms are dead! How am I going to pick up my baby Lol loved todays workout

Krystal

yangBAE

I always feel so strong when I finish these workouts. I love it!

Brianna

Mandy

I loved this workout. The core exercises are full body which makes it easier to remember to engage the core. I usually dread bicep and tricep day but today I loved it!

Jess

Not as brutal in triceps as normal but good for biceps and shoulder accessory

Steph

Jean

Megan

🔥🔥 really enjoyed this one; nice challenge; good flow from set to set.

Paula

Taylor

3-4 Rounds: 1 minute each: 
1A. Ab Rollouts 
1B. Overhead Carries 
1C. Turkish Get up

- Kneeling on floor gripping barbell just outside shoulder width 
- Keeping your back and arms straight
- Roll barbell out in front of you
- Engaging your core roll the barbell back towards your knees

Barbell Rollout

- Hold the dumbbells with arms extended overhead
- Roll your shoulders back keeping your chest up 
- Keep core activated
- Walk forward

Dumbbell Overhead Carry

- Start lying on your back with your arm extended and same side knee flexed, your opposite arm and leg should be extended
- Opposite leg moves backward into a lunge position
- Stand to full hip and leg extension
- Weight remains overhead with shoulder pushing up
- Reverse steps to return to start position

Turkish Get Up

1A-1B-1C

2A. Close Grip Bench 4S/12,12,10,10R 
Rest time: 10-20 sec from exercise A to B 
Note: Reps should be explosive 
2B. Standing Dumbbell Curls 4S/15R  
Rest time: 1-2 min before returning to exercise A

- Lay on your back with barbell over your chest
- Lower the bar keeping your elbows close to your sides
- Press the bar back to the starting position

Barbell Close Grip Bench Press

- Begin with a dumbbell in both hands
- Curl dumbbells towards your shoulders 
- Slowly lower the dumbbells

Dumbbell Curls

2A-2B

3A. Feet Elevate + Weighted Bench Dips/ Dips 3S/10-12R drop 10-12R 
Rest time: 10-20 sec from exercise A to B 
Note: on the drop, simply drop the weight and use bodyweight 
3B. Barbell Curls 4S/12,12,10,10R 
Rest time: 45 sec-1 min before returning to exercise A 
Note: modify barbell for dumbbells

- Place your hands on the front edge of the bench just outside hips and your feet onto another elevated surface 
- Squeeze a dumbbell between your legs 
- 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

Weighted Bench Dip with Feet Elevated

- Hold the bar with underhand grip
- Engage your biceps as you curl the bar towards your shoulders
- Lower slowly and controlled

Barbell Curls

3A-3B

4A. Diamond Push Ups 3S/10-12R 
Rest time: 10-20 sec from exercise A to B 
Note: drop to your knees to modify 
4B. Wall Sit Goblet Iso Hold 3S/45 sec 
Rest time: 45 sec-1 min before returning to exercise A

- Thumb and pointer finger touching (diamond shape) with your hands 
- Bend at the elbows to come down 
- Keep you core engaged 
- Extend your arms and push up

Diamond Push Ups

- Sit against a wall with your legs and hips bent at 90 degrees
- Holding a dumbbell in the goblet position 
- Hold for time

Wall Sit Goblet ISO Hold

4A-4B

W3/D6 Biceps, triceps, core

Good GAWD! My arms are trembling! 💪🏽

Samantha Russell

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

Michelle

W1/D1 Chest and shoulders

Kimberly

Kathe Martin

W1/D2 Legs

Isabelle

Lauren

Kaarin

W1/D3 Full body

Ashton

W1/D5 Back

W1/D6 Biceps, triceps, core

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

Ernesto De Gasperin Limón

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

Mira

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

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!

Lindsay

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.

W3/D6 Biceps, triceps, core

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