Name: Playbook - Sam Sweeney - 1/19 Shoulders, Biceps, Triceps
Uploaded: 2024-03-04T17:09:28.711Z
Duration: 75 min
Description: 1/19 Shoulders, Biceps, Triceps

Michelle Zabin

Jessie

Georgie

This was great! Just what I needed😁👍

Karen

I love how much more you get out of skull crushers with the decline 💗

Megan

Kayla

I'm super loving this split! Also out of all the compound exercises, seated military press is the hardest for me 😭

Died and came back with the finisher 💀🥴

Yanely

Tanya

Jenn

Kimmy

Probably my favorite split we’ve done in the last year 💪🏻😍

Corrine

Joanne

Manda

Great workout moth minimal equipment. Hurt back so this was perfect

Misty

Mia Arrowsmith

Janelle

Triceps are toast wowsiers. Thank you 🙏🏼

Lorena

Loved this one!!  This was my first Friday workout and I might have to start doing more…felt the burn (per usual)!

Amber

Ride and Grind Club 

Regina

Nyakeh

Shoulders will be out of service for the day. 💪🏻

Reyd

Porchia

Bree

Becky

This was a good one! Love shoulder days 🔥

Maryse Lalumiere

Megan Laudick

Way to kick off a Friday!  Love a good shoulder/arm pump! 💪🏻🔥

Stephanie

Mike

Maria Zenz

Happy Friday!

Week 3 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. Single Arm Neutral Grip Z Press: 4S/6-8R each side [3 second eccentric]

4. Seated Alternating Hammer Grip Curls: 5S/16R, 12R, 10R, 8R, 6R total 

5. Decline Bench Alternating Skull Crushers: 5S/16R, 12R, 10R, 8R, 6R

6. 1.5R Seated Dumbbell Lateral Raise: 6S/5R [1R + .5R= 1 full rep, 10 second hold at the top of final rep each set]

1/19 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: 3 second eccentric
Modification: seated neutral grip overhead press

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- sit on the ground, extend your legs out in front of you or spread them apart wide
- sit upright
- squeeze your glutes, pull belly button to spine, and set your brace
*sitting on the floor in this position will require more core engagement to stay upright, keep a tall torso 
- lift the dumbbell up and into the overhead position on one side
- extend your other arm out 

Execution: 
- bend your arm, keep your elbow traveling in front of your torso 
- lower the dumbbell to tap your shoulder [or to at least 90 degree bend]
- extend your arm and press the dumbbell up and into the overhead position again 
- keep your knuckles facing the ceiling
- stay tall and upright

Single Arm Neutral Grip Z Press

Rep Count: 16R, 12R, 10R, 8R, 6R total
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, hammer/neutral grip 
- sit on a bench with back support, press your back into the bench, plant your feet on the ground 
- pull belly button to spine and set your brace
- extend your arms holding the dumbbells down by your sides

Execution: 
- pin your elbows to your sides, keep them in line with your torso 
- keep one arm extended down by your side
- lead with your thumb and bend your other arm to curl the dumbbell towards your front delt
- contract your bicep
- extend your arm and lower the dumbbell towards the ground again with control
- keep shoulders back and traps down

Seated Alternating Hammer Grip Curls

Rep Count: 16R, 12R, 10R, 8R, 6R total
Tempo; steady 

*slide a plate or two under one end of a flat bench to create a slight decline

Set Up: 
- grip a dumbbell in each hand, neutral/hammer grip 
- position yourself on a decline bench 
- lie back in a supine position on the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your glutes and mid back into the bench 
- extend your arms over your chest, palms facing in 

Execution: 
- keep one arm extended, dumbbell pointing towards the ceiling 
- bend your other arm and lower the dumbbell towards one side of your head
- allow your elbow to travel back slightly as you bend your arm
- drive your elbow over delt and extend your arm towards the ceiling again 
- contract your tricep
- alternate each arm, each rep

Decline Bench Alternating Skull Crushers

Rep Count: 5R
*1R + .5R= 1 full rep
Tempo: 10 second hold at the top of final rep each set

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench, plant your feet on the ground, press your mid back into the bench 
- extend your arms down by your sides, keep them straight 
- keep your shoulders back, traps down 

Execution: 
- keep your arms straight and raise your arms out to your sides
- keep your arms traveling slightly in front of your torso 
- when your dumbbells are in line with your lateral delts, contract your delts
- lower your arms back down by your sides with control

1.5R Seated Dumbbell Lateral Raise

1/19 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 :)

Olga

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

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

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

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

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 🧡

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

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! 🔥

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 ❤️

1/19 Shoulders, Biceps, Triceps

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