Name: Playbook - Sam Sweeney - 1/12 Shoulders, Biceps, Triceps
Uploaded: 2024-03-04T17:09:28.678Z
Duration: 70 min
Description: 1/12 Shoulders, Biceps, Triceps

Omayma

Jemme

Jessie

Felt this target 🎯 the right muscle 💪🏽

Sini

Shoulders feeling all strong and mighty 🦾

Megan

Kody Young

Georgie

Christina

Audry

Sarah

This felt so good on the upper body 🔥🔥

Janelle

Lakshmi Neelesh Nimmagadda

Regina

Corrine

Spider curls and French press got me today!  Absolutely LOVE the core in the beginning!!!

Danielle Farley

Mia Arrowsmith

I love feeling strong at my age 50 and getting better thanks Sam

Olga

Core strength is on another level. Thank you 🙏🏼

Lorena

Mike

Elbow pain kept me from doing the raises, but over all a great workout.

Jessi Mollak

Nyakeh

Porchia

Steven

Maria Zenz

Paula

🤌🏼💪🏻 I love glamour muscle day

Megan Laudick

💪🏻💪🏻 feeling this one already!

Stephanie

Happy Friday!

Week 2 of 8 week split [week 9 will be a deload week] 

Goal of Split: Training days built around gaining strength through appropriate volume per muscle group, with an emphasis on repetition of primary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Shoulders, Biceps, Triceps: 

Optional Core Work: 
a. Kneeling Banded Woodchops: 2S/5-10R each side
b. Bicycles: 20-30R each side 

Strength Training: 
1. [Phase 1] Seated Military Press: 3S/5R 

*rest 2-3 minutes between phase 1 and phase 2

2. [Phase 2] Seated Military Press: 2S/12R 

3. Half Kneel Single Arm Corscrew Press: 4S/6-8R each side [4 second eccentric]

4. EZ Bar Spider Curls: 5S/12R, 10R, 8R, 6R, 4R 

5. Incline Bench EZ Bar French Press: 5S/12R, 10R, 8R, 6R, 4R

6. Seated Double Cable Chest Supported Lateral Raise: 6S/8-10R [2 second pause at the bottom, 2 second pause at the top of each rep]

1/12 Training Day Overview

Rep Range: 5-10R each side
Tempo: steady 
Modification: cable or dumbbell wood chops

Set Up: 
- band a loop band high around a rack or machine
- get down on the ground in a high kneeling position in front of the band, facing 90 degrees from the rack 
- grip the band with both hands, pronated grip on the band 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your chest and hips square, facing forward
- extend your arms holding the band high and towards the rack to begin 

Execution: 
- use your core as you pull the band across torso and down low and towards your hip on the opposite side
- contract your core/obliques
- release the band and reach your arms high and towards the rack in the direction of the band

Kneeling Banded Woodchops

Rep Range: 20-30R total
Tempo: steady 

Set Up:
- get down on the ground in a supine position
- bend your arms and pin your hands behind your head
- lift your legs and bend them at 90 degrees, pin your knees over your hips 
- squeeze you glutes, pull belly button to spine, and set your brace 
- tuck your ribs and flatten your back into the ground 
- lift your upper back off the ground
- tuck your chin and keep your gaze at your ceiling 

Execution:
- twist your torso and drive your elbow towards your knee on the opposite side
- contract your obliques 
- bring your torso back to the start position 
- alternate each side 
- keep a steady pace

Bicycles

Optional Core Work

Rep Range: 5R 
Tempo: steady
Modification: seated dumbbell overhead press

Set Up: 
- position a bench [with back support] in the center of the rack
- set the barbell on the rack so you are able to extend your arms up and slightly behind you to easily grip the bar [elbows bent no more than 90 degrees as you un-rack the barbell]
- plant your feet flat on the ground and push your back into the back of the seat
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms overhead and reach behind you to grip the bar
- grip the barbell with a pronated grip [a thumbs distance in from the knurling on each side is a good starting point. Adjust grip based on your mobility and bio mechanics.]
- lift the barbell from the rack and position it directly overhead
- drive your ribs down 
- keep knuckles facing the ceiling 

Execution: 
- tuck the elbows just slightly in front of the bar and bend your arms
- lower the bar until it is in line with or slightly below your chin 
- elbows should reach 90 degrees or just below at the bottom of the rep
- drive your feet through the ground and extend your arms
- press the bar into the overhead position again, directly over your head 
- wrists should stay in line with the elbows

Seated Military Press [Phase 1]

Rep Count: 12R 
Tempo: steady
Modification: seated dumbbell overhead press

Set Up: 
- position a bench [with back support] in the center of the rack
- set the barbell on the rack so you are able to extend your arms up and slightly behind you to easily grip the bar [elbows bent no more than 90 degrees as you un-rack the barbell]
- plant your feet flat on the ground and push your back into the back of the seat
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms overhead and reach behind you to grip the bar
- grip the barbell with a pronated grip [a thumbs distance in from the knurling on each side is a good starting point. Adjust grip based on your mobility and bio mechanics.]
- lift the barbell from the rack and position it directly overhead
- drive your ribs down 
- keep knuckles facing the ceiling 

Execution: 
- tuck the elbows just slightly in front of the bar and bend your arms
- lower the bar until it is in line with or slightly below your chin 
- elbows should reach 90 degrees or just below at the bottom of the rep
- drive your feet through the ground and extend your arms
- press the bar into the overhead position again, directly over your head 
- wrists should stay in line with the elbows

Seated Military Press [Phase 2]

Rep Range: 6-8R each side
Tempo: 4 second eccentric

*kettlebell or dumbbell

Set Up: 
- grip a kettlebell in one hand
- get down on the ground in a half kneel position, knee down on the same side as you are holding the weight
- plant your other foot on the ground, both legs bent at 90 degrees
- drive your hips in, squeeze your glutes, pull belly button to spine and set your brace
- bend your arm holding the kettlebell, hold the kettlebell directly  in front of your front delt, supinated grip- palm facing you
- drive your ribs down
- keep a tall torso, neutral head, neck, and spine

Execution: 
- extend your arm and press the kettlebell overhead
- as you press, rotate your grip to pronated at the top of the rep
- arm fully extended, kettlebell directly over your delt at the top of the rep
- bend your arm and lower the kettlebell 
- rotate your grip back to supinated at the bottom of the rep, palm facing you

Half Kneel Single Arm Corkscrew Press

Rep Count: 12R, 10R, 8R, 6R, 4R
Tempo; steady 
Modification: standing dumbbell or banded curls

Set Up: 
- set your bench to ~75/80 degree incline
- load the ez bar with appropriate weight 
- grip the dumbbell with a supinated grip, hip width apart
- straddle the bench and press your chest and hips against the back pad of the bench
- extend your arms on either side of the bench, hold the bar down directly below your delrs
- pin your elbows in this position 
- drive your hips into the bench, squeeze your glutes, pull belly button to spine, and set your brace
- keep your traps down, shoulders back 

Execution: 
- bend your arms and curl the bar towards your front delts 
- contract your biceps
- keep your elbows pinned in place and extend your arms as you lower the bar towards the ground again with control 
- be sure to keep your traps pinned down, tall torso

EZ Bar Spider Curls

Rep Count: 12R, 10R, 8R, 6R, 4R 
Tempo: steady 
Modification: seated dumbbell or banded overhead extension

Set Up: 
- set your bench to ~75/80 degree incline
- load the ez bar with appropriate weight 
- grip the ez bar with a close, pronated grip 
- straddle the seat of the bench, facing away from the back pad
- plant your feet on the ground, and lean back to pin your back and glutes to the bench 
- squeeze your glutes, tuck your ribs, pull belly button to spine, and set your brace
- extend your arms and lift the ez bar directly over your head
- hold a tight brace in your core

Execution: 
- bend your elbows, allow them to travel out wide
- lower the bar behind your head
- extend your arms, bring your elbows over your shoulders again 
- contract your triceps at the top of the rep 
- keep a tight grip on the bar

Incline Bench EZ Bar French Press

Rep Range: 8-10R
Tempo: 2 second pause at the bottom, 2 second pause at the top 
Modification: dumbbell chest supported lateral raise

Set Up: 
- position your bench to ~80 degrees
- place your bench in the center of the cable
- attach handles to either side of the cable, position them low
- grip each handle with the opposite hand
- step to the center of the cable, straddle the bench and press your hips and chest into the back pad of the bench 
- extend your arms down by your sides so the cables criss cross in front of the bench 
- pin your arms- wrists straight 
- keep your traps down, shoulders back 

Execution: 
- pull the cables and lift your arms out to your sides
- when your hands are in line with your delts, contract your lateral delts
- keep your arms straight and lower the cables down by your sides again

Seated Double Cable Chest Supported Lateral Raise

1/12 Shoulders, Biceps, Triceps

4/27 Full Body or Optional Rest Day

Ashlee

Jody

4/26 Shoulders, Biceps, Triceps

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

Meghan

Literally cannot love this sequence enough. Upper body, core, still shaking from my leg workout….this is perfection 🫡

Katherine Maestas

4/19 Shoulders, Biceps, Triceps

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

Delilah

Absolutely LOVED the focus on stability today. Hands down one of my favorite workouts of this entire split so far, and this has been my overall favorite split so far!!

Serena

4/18 Quads and Glutes

Lamia

Ruben Dorado

Combined this with shoulders this week and I think I'm about to explode cause the pump is real 😂😂

4/17 Chest and Triceps

Who says you can’t get a good workout from home?! Killed it Sam!

Claire

4/16 Back and Biceps

Kerri

When you leave the gym with your calves and hammies feeling on-fire and invigorated, but also like noodles 😅 Such a beastmode workout, especially with those Nordic curls ❤️‍🔥❤️‍🔥

PR alert! 🚨 175 X 3 🤩 My best ever back squat! Sam & Noel are the bomb dot com!

4/15 Glutes and Hamstrings

This was so great and explosive omg 🥵🥵🥵🥵

feeling incredible 😆 Thank you so much 🙏

4/13 Full Body or Optional Rest Day

4/12 Shoulders, Biceps, Triceps

4/11 Quads and Glutes

Had one of my best days so far on flat bench press! Not high numbers but the weights moved like butter. Sweeney fitness programming is amazing!

Arms were shaking by the end 😄 great workout!

4/10 Chest and Triceps

Building wings to fly away 🦇 🪽 💪

Rear delts are feeling ON TOP OF THE WORLD right now 💪😍

4/9 Back and Biceps

Jamie

Firaaaaaaaaaaaa 🔥 🔥 a hard one! Liked it!

Karolane

4/8 Glutes and Hamstrings

Rowena

So happy with how much my coordination is improving with the single arm/leg snatch!

Katie

4/6 Full Body or Optional Rest Day

Such great stability and control today 💪

4/5 Shoulders, Biceps, Triceps

Alexis

4/4 Quads and Glutes

Diana

Grateful for incredible daily training!! Loved it & thank you 🧡

4/3 Chest and Triceps

Every week, those 6 sets with 30 seconds rest leave me thinking I won’t finish all 6 sets. Always do though. Love them.

Did not sleep well and wasn't feeling it but still made it and pushed through today 🔥

Bent over dumbbell rows moving like butter! 🔥 💪

4/2 Back and Biceps

Tolivers

The modifications really come in clutch in a busy gym!

4/1 Glutes and Hamstrings

Thank you for incredible fullbody session!

3/30 Full Body or Optional Rest Day

Natalie

3 overhead exercises back to back about ended me 😅

First workout back after tummy bug illness. Felt good to move

jackie

3/29 Shoulders, Biceps, Triceps

I got cocky with those sissys and it put me in my place 😤

Daisy

That moment when you think you’re done and then see 3 sets of Spanish dropset 😂 💀 Quads are cooked 🍗 🔥

3/28 Quads and Glutes

I was reminded how much weaker my right arm/chest is today 😂

3/27 Chest and Triceps

Micaela

Seriously that was so freaking epic! 🦇

3/26 Back and Biceps

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

First gym workout in forever and it was the pump I needed!

Hannah Ricci

3/22 Shoulders, Biceps, Triceps

Wow! All the variations! Such a great workout! ❤️🔥

Laura

3/21 Quads and Glutes

I hope all of her lifts continue to be this 🔥🦾 My arms are on fire!!

30 Reps is too much of anything!  Whewwww! 🔥

Michelle Zabin

3/20 Chest and Triceps

What a perfect bday workout 💗 back and biceps feeling PUMPED!! Talk about starting my 30s right (And strong AF 😉)

3/19 Back and Biceps

Those quadruped cable kickbacks were fun!

I felt an amazing pump with the sumo 🔥 a great workout!

3/18 Glutes and Hamstrings

Deadlift strength and form getting better and better by the week 🤩

3/16 Full Body or Optional Rest Day

Hard to walk between shoulder sets because my glutes and quads are epically wrecked.  Well done!

Caryn

35 weeks prego and still getting it done with lighter weight and modification when needed ❤️

Aven

Super fun and different arm variations! Loved it 💪❤️‍🔥

3/15 Shoulders, Biceps, Triceps

Flav

Shelly

3/14 Quads and Glutes

Those supinated tricep extensions HUMBLED ME

Brittany

3/13 Chest and Tricep

3/12 Back and Biceps

The back to back hammies is pure evil 😭😂☠️

3/11 Glutes and Hamstrings

Those single arm single leg cleans are wild!! I love them! Such great stability work. So happy we have a unilateral every day, they really make me feel my best self ❤️

1/12 Shoulders, Biceps, Triceps

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