Name: Playbook - Sam Sweeney - 1/12 Shoulders and Core [CHALLENGE WK 2/DAY 3]
Uploaded: 2026-06-17T00:04:48.213Z
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

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

Diana

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 Conger

Samantha

Ana lopez

Meghan

Soona

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 Kuc

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 Giordani

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]

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

6/16 Quads, Glutes

Audry

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

Katie

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Emily

Michelle 

6/5 Hamstrings, Glutes

Nyakeh

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

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

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