Name: Playbook - Sam Sweeney - 1/12 Shoulders and Core [CHALLENGE WK 2/DAY 3]
Uploaded: 2024-03-04T17:09:25.372Z
Duration: 60 min
Description: 1/12 Shoulders and Core [CHALLENGE WK 2/DAY 3]

Chris

This was the perfect end to my week…what I love is you can make these workouts as hard or as easy as you want them to be!!

Amanda burke

Leah Jean

Petra

Diggin’ the shoulder burn!    💪🏻💪🏻🥳🥳💪🏻💪🏻

Suzanne

Really liked using the cables for shoulders. Really helps me control the movement and use the resistance to my advantage.

Megan

Amazing as always, hoping my tiny shoulders will grow. 🥺😂

Victoria

Rowena

Great shoulder pump. Quick and effective. Perfect!

Karla

Kayleigh

Kara

Melissa

Loved this one. Right amount of strength and not too overpowering or draining.

BibiV

Love the half Turkish get ups! Great workout!

Kristy

Samantha

Meghan

Shaden

Working my way to some boulder shoulders with this workout!

Alyssa

Fantastic burn. Bruce and Vin are way better behaved than Riggs and Maisey. Full pile on during bicycles. Good thing I love em'

Susan

Good thing I washed my hair yesterday 🤣 My shoulders are spent!!

Allie Green

Jennifer

Kelli Coffey

Brenda

Loving this challenge so much! It’s keeping me sane while we are getting ready to sell our house and move from Maui to Oregon.

Ashley

Nicole

My shoulders are on fire! Such a good workout!

DeAnna

Sammi

Boone

Thank you for giving such detailed notes. I’m an experienced lifter and have been sticking to the same movements but your descriptions give me confidence to successfully complete workouts. Also single arm raises 🔥🥰

Veronica

Such a great shoulder workout! I haven’t seen results in my shoulders until starting your programs. Love it

Christine

Kyliegh

Wish there was more core is all but overall lovee

I love the option on getting this done at home. I wasn’t able to make it to the gym this morning, so all the DB modifications were helpful for me to do workout this in my basement.

Teagan

Really am loving this program! The supersets are 🔥🔥

Savanah

Love a good shoulder day!! This was awesome thank you so much!!🤓

Lindsay

That was a tough one but it was great! 🥵

Bailey

I definitely had to modify this one! Whew!

Ellie

Shocked my arms made it through this one 🔥

Jadi

Julie Lindsey

Holy smokes! I don’t think I’ve ever seen my shoulders shake. Thank you!

Yesenia

From my arms falling off yesterday to returning with SpongeBob noodle arms today....OUCHHH

Caroline

Natalie

Amazing 🤩 I think my Shoulders have a heartbeat after that🤣

Shannon Smolinski 

Those cable raises were so good! Such an awesome high doing them as a drop set!

Alanna

Giulia

Jane

Challenge Week 2/day 3

Happy Wednesday! 

1/12 Training Day Overview: 

Suggested Accessory Equipment: Large Loop Band

Warm Up: 10 mins rower/stair stepper/treadmill, upper body warm up routine

1. Seated Military Press: 3S/8-10R + drop set on the last set [1-2 warm up sets]

Compound Set: 
2. Seated Neutral Grip Overhead Press: 5S/6-8R [3 second eccentric]
3. Single Arm Cable Lateral Raise: 5S/30 seconds each side 

Compound Set: 
4. Double Cable Scaption Raise [face away]: 4S/6-8R drop set 8-10R [3 second eccentric on the first 6-8R]
5. Half Turkish: 4S/8-10R each side 

Compound Set:
6. Dumbbell 6 Way Raise: 3S/6-8R
7. Plate Hold Bicycles: 3S/30R [each leg=1 rep]

Burnout Challenge: Banded Behind the Head Overhead Press: 1S/Failure [keep track of amount of reps completed]

Warm Up Sets: 1-2
Rep Range: 8-10R + drop set on the last set
** Drop the weight by 20-50% of your last working set and complete as many reps as you can with good form. Leave ~2 reps in the tank. 
Tempo: Steady
Modification: Seated Dumbbell Overhead Press

*video demos 2nd set*

- position a bench [with back support] in the center of the rack. 
- set up the barbell on the rack so you are able to extend your arms up and 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. 
- extend your arms up and reach them 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.]
- un rack the barbell from behind and position it overhead. 
- tuck the elbows just slightly as you lower the bar
- elbows should reach 90 degrees or just below at the bottom of the rep. 
- drive your feet through the floor as you extend the arms and press the weight back overhead. 
- wrists should stay in line with the elbows.

Seated Military Press

Rep Range: 6-8R
Tempo: 3 second eccentric 
Modification:

- sit on a bench with a dumbbell in each hand
- grip the dumbbells with a neutral grip, palms facing in. 
- rest the head of the dumbbell on your quads
- lift each leg and kick the dumbbells up into a start position. 
- plant the feet firmly on the ground and press your mid/high back into the pad of the seat. 
- dumbbells should be in line with the shoulders at the top of the rep. [palms facing in]
- use a 3 second eccentric to lower the weight
- tuck the elbows slightly in front of you and keep the dumbbells in line with of in front of the shoulders as you lower the weight. 
- lower the dumbbells until you tack the shoulders or just slightly above
- press your feet through the ground as you press the dumbbells up and extend the arms into the overhead position.

Seated Neutral Grip Overhead Press

Time: 30 seconds each side
Tempo: steady
Modification: single arm dumbbell lateral raise. 

- use a single arm attachment and adjust the cable low
- stand next to the cable and grab the handle with the hand furthest from the cable. [should be facing 90 degrees from the cable]
- the cable should run in front of your body. 
- begin with the arm by your side, gripping the handle. 
- lock in a soft bend in the elbow and raise the cable out to the side until the hand is at shoulder level 
- keep the cable slightly in front of the torso as you lift. 
- release the cable with control until your arm is back by your side.

Single Arm Cable Lateral Raise

Compound Set

Rep Range: 6-8R drop 8-10R  [drop set every set]
*drop the weight by 20-50% and complete 8-10R more. 
Tempo: 3 second eccentric on the first 6-8R. Steady on the final 8-10R
Modification: standing dumbbell scaption raise. 

* I choose to just grab the knobs of the cable machine here [no handles] but you can use single arm attachments if you prefer. 

- grip each side of the cable at the knobs. 
- face away from the cable machine and step 2-3 steps forward. 
- allow your arms to extend back towards the cable. 
- keep your chest up and facing forward. 
- squeeze the glutes to brace the core and keep stiffness in the trunk of your body. 
- with a slight bend in the arms, lead with the thumbs as you raise the cables forward and  towards the center of your body. 
- raise the cables until they are shoulder/collar bone level. 
- use a 3 second eccentric on the first 6-8R 
- lower with control until your arms are extended behind your body. 
- when you complete the first 6-8R immediately drop the weight by 20-50% and complete 8-10R more with a steady tempo.

Double Cable Scaption Raise

Rep Range: 8-10R each side
Tempo: steady
Modification: hold no weight. 

- position yourself in a supine position on the ground. [chest up]
- grip a dumbbell or kettlebell in one hand and extend the arm so the weight is over your shoulder. 
- bend the knee and plant the foot of the leg on the same side as the arm holding the weight. 
- extend the other leg out
- extend the other arm out so your palm is down. 
- keep the extended arm straight as you use it to reach across your body and sit up. 
- as you reach with the weight, press down through the planted foot and use the assisting arm to press through the ground and sit up 
- at the top of the rep the arm should still be extended straight up, towards the ceiling, in line with the shoulder
- lower your body back down to the ground with control, back to the start position. 
- complete 8-10R each side.

Half Turkish Get Up

Rep Range: 6-8R
Tempo: Steady


- begin with dumbbells in each hand, arms by your sides. 
- squeeze the glutes and brace the core to keep from swaying or swinging too much throughout. 
- keep the arms straight. 
- raise the dumbbells out to your sides
- immediately rotate them forward, dumbbells in line with the front delts. 
- immediately raise the dumbbells overhead, palms facing forward at the top of the rep. 
- reverse the movement and lower with control.

Dumbbell 6 way Raise

Rep Range: 30R [each leg= 1R]
Tempo: steady
Modification: no plate. 

- position yourself on the ground in a supine position. 
- hold a plate with both hands over your chest, pin it there. 
- push your back into the ground and lift the legs
-  start with legs bent at 90 degrees. 
- extend one leg out at a time, while holding the brace in your core. 
- alternate extending each leg out as you go. 
- each leg=1 rep, complete 30R total.

Plate Hold Bicycles

Rep Range: Failure [complete as many reps as you can with good form]
Tempo: steady, quick
Modification: dumbbell standing overhead press pulses 

-  loop a light large loop band around a rack or cable rig. 
- grip the band with a pronated grip, slightly wider than shoulder width grip. 
- step back 2-3 steps and extend the arms overhead. 
- squeeze the glutes to help brace the core and create a solid base. 
- the band should be tight enough to feel tension but not so tight you cannot hold it over head. 
- pin the scap down and lower the band behind your head until your arms are 90 degrees. 
- press up quickly until the arms are extended
- hold the tension in the band and continue reps.

Burnout Challenge

1/12 Shoulders and Core [CHALLENGE WK 2/DAY 3]

4/27 Full Body or Optional Rest Day

Ashlee

Jody

Lorena

4/26 Shoulders, Biceps, Triceps

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

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

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 😈

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

Kody Young

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

Christina

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 🥵🥵🥵🥵

Omayma

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

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 🧡

Jemme

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

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

Jessie

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

1/12 Shoulders and Core [CHALLENGE WK 2/DAY 3]

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