Name: Playbook - Sam Sweeney - 1/2 Shoulders, Core/Abs
Uploaded: 2026-06-17T00:04:41.223Z
Duration: 75 min
Description: 1/2 Shoulders, Core/Abs

Sarah

Emily

JulieAnn

Nyakeh

Been a while since I used an an roller. Ouch lol

Doug

I love love love doing different windmill variations every week in this split 🥰🥰🥰

Megan

Tiffany

Lorena

Marta

Connie

Loved this split but ready for deload week! 😮‍💨

Rachel

Ruby Smith

Gonna miss this split but I’m sure I’ll love the next one too!  Never disappoints

Megan Laudick

Regina

Another great workout! First week using this app and absolutely loved it!

Ashley Guthery

Sara

Kimmy

Mike

WOW… great way to end the week and start the year.

Kimberly R

Happy Friday! 
 
Week 5 of 6 [week 6 deload] 

Pre Training Mobility and Warm Up: Please use the warm up listed and/or 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, Core/Abs:

Mobility/Activation: 
a. Supine Swimmers: 2S/10R 
b. Standing External/Internal Rotations: 2S/5-10R each side

Strength: 
1a. Pre Exhaust: Slight Incline Seated Lateral Raise: 2S/20R 
1b. Pre Exhaust: Chest Supported Y Raise: 2S/10R

2. Primary: Seated Smith Machine Overhead Press: 3S/6-8R 

3. Secondary: Single Arm Overhead Farmers Carry: 3S/30 seconds each side

4. Kettlebell Tall Kneeling Windmill Press: 2S/6-10R each side 

5a. Lying Double Cable Upright Row: 3S/10-12R [3 second eccentric] 
5b. Seated Double Cable Alternating Front Raise [w/ iso hold]: 3S/16-20R total

6. Ab Wheel Rollout: 2S/5R full reps + 5-10R partial reps

1/2 Training Day Overview

Rep Count: 10R
Tempo: steady
Modification: incline bench supported swimmers

Target: shoulders

Supine Swimmers

Rep Range: 5-10R each side
Tempo: slow, pause

Target: shoulder rotation

Standing Internal/External Rotations [against wall]

Mobility and Activation

Rep Count: 20R
Tempo: steady 

Target muscle group: shoulders

Set Up: 
- set your bench to a ~70 degree incline 
- grip a dumbbell in each hand, neutral grip
- sit on the bench, plant your feet on the ground, press your back into the bench 
- extend your arms down by your sides so they hang down slightly behind your torso
- keep your traps down, shoulders back 

Execution: 
- keep arms straight and raise them out to each side
- contract your delts at the top of the rep 
- lower your arms back down by your sides, slightly behind your torso

Slight Incline Seated Lateral Raise

Rep Count: 10R
Tempo: steady 

Target muscle groups: shoulders

Set Up: 
- set your bench to a ~70 degree incline 
- grip a dumbbell in each hand, pronated grip 
- straddle the seat of the bench, press your chest and hips into the bench 
- extend your arms down, over the end of the bench 
- pin your traps down, shoulders back 
- squeeze your glutes, drive your hips into the bench, brace
- keep your arms straight

Execution: 
- raise your arms into the overhead position in a Y shape
- contract your shoulders
- lower your arms down towards the ground again, over the end of the bench

Chest Supported Y Raise

Pre Exhaust Set

Rep Count: 6-8R 
Tempo; steady 
Modification: seated barbell or dumbbell overhead press

Target muscle group: shoulders 

Set Up: 
- position a bench in the center of the smith machine
- sit on the bench, plant your feet on the ground, press your back into the pad
- keep a tall torso
- extend your arms overhead to grip the bar with a pronated grip, just outside of shoulder width apart
- un lock the machine, extend arms overhead

Execution: 
- bend your arms, keep elbows traveling slightly in front of your torso
- lower the bar in front of you, to at least a 90 degree bend in your arms 
- extend your arms and press the bar overhead again

Seated Smith Machine Overhead Press

Rep Range: 30 seconds each side
Tempo: steady

Target muscle group: shoulders, core

Set Up: 
- grip a dumbbell in one hand, neutral grip
- extend your arm overhead, pin the dumbbell over your delt
- stand with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your ribs down 
- keep dumbbell pinned overhead

Execution: 
- hold a tight brace in your core
- walk forward with a slow and steady pace
- stabilize through your shoulder

Single Arm Overhead Farmers Carry

Rep Count: 6-10R each side 
Tempo: steady 
Modification: sub dumbbells for kettlebells or use no weight, plant hand on the ground instead of forearm 

Target muscle group: shoulders, core

Set Up: 
- grip a kettlebell in one hand
- get down into a tall kneeling position 
- squeeze your glutes, set a neutral pelvis position, and brace
- bend your arm and rack the kettlebell on your shoulder on one side
- extend your other arm down in front of your torso

Execution: 
- push your hips out to one side
- bend your torso forward, rotate slightly 
- extend your arm holding the kettlebell and press the weight overhead, keeping the kettlebell positioned directly over your delt
- bend your arm and reach your forearm towards the ground
- plant your forearm on the ground
- drive your hips in, raise your torso upright and to the center
- bend your arm and return the kettlebell to your shoulder again 
- torso should be square, facing forward again at the top of the rep

Tall Kneeling Kettlebell Windmill Press

Rep Range: 10-12R  
Tempo: 3 second eccentric
Modification: banded upright row, or standing cable or dumbbell upright row 

Target muscle group: shoulders

Set Up:
- sit on the double cable row bench, plant your feet on the ground
- grip the handles with each hand, pronated grip 
- lie back in a supine position 
- extend your arms down in front of your torso

Execution: 
- bend your arms, drive your elbows high and wide
- pull the handles up along the line of your torso to your chest
- contract your delts at the top of the rep 
- extend your arms and lower the handles back to the start position 
- keep traps down

Lying Double Cable Upright Row

Rep Range: 16-20R total
Tempo: hold on opposite arm
Modification:  seated dumbbell front raise with iso hold 

Target muscle group: shoulders

Set Up:
- sit facing reverse on the double cable row bench, plant your feet on the ground 
- reach behind you to grip the handles with a pronated grip 
- keep a tall torso

Execution: 
- pull the cables and raise both arms so they are in line with your delts
- lower one arm back down by your sides, keep other arm extended straight forward
- raise your arm again to meet your extended arm 
- alternated each arm, each rep

Seated Double Cable Alternating Front Raise [with iso hold]

Compound Set

Rep Count: 5R full reps + 5-10R partial reps [from top]
Tempo: steady
Modification: plank walkout on knees or toes 

Target muscle group: abs

Set Up:
- plant the ab wheel on the ground
- get down on the ground in a tall kneeling position 
- squeeze your glutes, set a neutral pelvis position, and brace
- grip the handle of the ab wheel and stack your chest over the wheel
- keep a stiff torso

Execution: 
- roll the wheel out and away from you
- keep arms extended and lower your torso towards the ground, as far as you are able to while still keeping a tight brace in your core
- pull the wheel towards you again 
- raise your torso away from the ground
- slightly round your upper back and stack your chest over the wheel at the top of the rep 
- contract your core

Ab Wheel Rollout

1/2 Shoulders, Core/Abs

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

Porchia

Jennifer

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!

Michelle 

6/5 Hamstrings, Glutes

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 🔥

Yesenia

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!!

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

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!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

1/2 Shoulders, Core/Abs

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