Name: Playbook - Sam Sweeney - 1/27 Upper Body Mobility & Strength
Uploaded: 2026-06-17T00:04:41.122Z
Duration: 75 min
Description: 1/27 Upper Body Mobility & Strength

Serena

Lauren Richards

Nyakeh

Elisa

Michelle 

Molly

Marta

Amazing! Core and row circuit at the end was fun

Mike

Regina

Loving the flow and core circuit this split. More of this please 🙏

Jamie R

Jennifer

🔥👊🏽 making me work for it! 🥵❤️

April

Annie

I’m personally not enjoying this split or the workouts…

Summer

Enjoyed everything about this set. Those seal rows are 🔥. Thank you 🙏🏼

Lorena

Felt good getting back into the gym today from the snowstorm

Porchia

Brittanie

Tiffany

Megan

Kimmy

Megan Laudick

JulieAnn

Dumbbell seal rows followed by the core circuit wow 🤯.

Kimberly R

Happy Tuesday! 
 
Week 3 of 9 [week 9 deload]

Pre Training Mobility and Warm Up: Please use the mobility flow listed as your warm up for the day- 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.

Upper Body Mobility & Strength (back, chest, shoulders): 

5 Minute Mobility Flow: Set your timer for 5 minutes, flow through these movements- do not rush
a. Jacare Push Ups: 6R total (alternating sides)
b. Single Arm Banded Swimmer: 5R each side

Strength: 
1. Pull Ups w/ Scapular Depression: 3S/4-6R 

2. Barbell Larsen Press: 3S/6-8R 

3. Barbell Z Press: 3S/6-8R

4. Bent Forward Barbell Overhead Raise: 3S/6-10R  

4a. Double Cable Behind the Back Lateral Raise: 3S/8-10R
4b. Unsupported Dumbbell Hex Press to Pullover: 3S/6-8R [1 hex press + 1 pullover=1 rep]

5. Dumbbell Seal Row: 5S/10R 

5 Minute Core Flow: Set your timer for 5 minutes, do not rush. 
6a. RKC [Weighted] Plank: 20 seconds 
6b. Elevated One Sided Renegade Rows: 6R each side

1/27 Training Day Overview

Set your timer for 5 minutes. Flow through these movements- do not rush.

Rep Count: 6R total
Tempo: steady, slow
Modification: push ups on knees (lower only as far as you are able with control)

Jacare Push ups

Rep Count: 5R each side 
Tempo: steady, slow
Modification: bodyweight or with a light plate

Single Arm Banded Swimmer

Mobility Flow

Rep Range: 4-6R
Tempo: steady 
Modification: assisted with band or machine, or choose lat pull downs with exaggerated scapular depression 

Target muscle groups: back/lats, scapula- please note this is a compound movement so you will working multiple muscle groups at once 

Set Up: 
- grip the pull up bar with a pronated grip, shoulder width apart
- allow your body to hang down from the bar, extended
- keep your legs straight, point your toes
- squeeze your glutes, set a neutral pelvis position, and brace
- contract your lats, hold tension 
- keep full body stiffness, do not swing

Execution: 
- depress your scapula [accentuate this motion]
- bend your arms and drive your elbows down towards the ground
- pull your chest up to meet the bar
- bring chin to or over the bar
- contract lats/back
- extend your arms and lower your body away from the bar
- be sure to fully extend your arms at the bottom of the rep

Pull Ups w/ Scapular Depression [assisted/bodyweight/weighted]

Rep Range: 6-8R
Tempo: steady
Modification: dumbbell larsen press

Target muscle group: chest- please note this is a compound movement so you will be working multiple muscle groups at once

Set Up: 
- lie on the bench under the barbell, eyes should be directly under the bar
- extend your legs straight out, feet off of the bench
- squeeze your glutes, set a neutral pelvis position, and brace
- extend your arms and grip the bar with a pronated grip, just outside of chest width
- think about breaking the bar in half, hold tension in your lats
- lift the bar from the rack and position it over your chest

Execution: 
- bend your arms, keep elbows tucked ~45 degrees from your torso
- lower the bar to your chest
- extend your arms and press the bar over your chest again 
- contract your chest
- keep knuckles facing the ceiling 
- keep full body tension, legs straight

Barbell Larsen Press

Rep Range: 6-8R 
Tempo: steady
Modification: dumbbell z press, or standing military press (barbell or dumbbells)

Target muscle groups: shoulders- please note this is a compound movement, which means you will be utilizing multiple muscle groups at once. 

Set Up: 
- rack the bar at an appropriate height so you are able to sit on the ground under the bar and extend your arms overhead to grip the bar
- sit on the ground, slightly in front of the bar on the rack
- extend your legs straight and spread them wide
- squeeze your glutes, pull belly button to spine, tuck your ribs down and brace
- extend your arms overhead and slightly behind you to grip the bar with a pronated grip, shoulder width apart
- lift the bar from the rack and into the overhead position 
- keep torso tall
*sitting on the floor will require more core engagement to keep your torso upright

Execution: 
- bend your arms, keep elbows tucked forward
- lower the bar in front of your face to at least chin level or a 90 degree bend in your arms
- extend your arms and press the bar overhead again 
- stabilize and contract shoulders at the top of the rep

Barbell Z Press

Rep Range: 6-10R
Tempo: steady 
Modification: bent forward dumbbell or ez bar overhead raise

Target Muscle group: shoulders, traps

Set Up: 
- grip a barbell with a pronated grip, slightly wider than shoulder width apart
- stand with feet hip width apart, squeeze your glutes, set a neutral pelvis position, and brace
- push your hips back, slight bend in your knees, and bend your torso forward
- keep your back flat
- extend your arms down and hold the bar below your chest
- keep your arms straight

Execution:
- raise the bar forward and into the overhead position 
- contract your shoulders
- lower the bar down, below your chest again
- think about reaching your arms forward as you raise the bar

Bent Forward Barbell Overhead Raise

Rep Range: 8-10R
Tempo: slow
Modification: standing dumbbell behind the back lateral raise 

Target muscle group: shoulders 

Set Up: 
- attach a single arm handle to either side of the cable and position them low
- grip each handle with a neutral grip, so the cables criss cross behind your back 
- extend your arms down and slightly behind your torso in the direction of the cables behind you
- step forward 1-2 steps
- keep your arms straight
- keep your traps down

Execution: 
- pull the cables and raise your arms out to each side and slightly in front of your torso at the top 
- contract your shoulders
- lower your arms down by your sides again, slightly behind your torso again

Double Cable Behind the Back Lateral Raise

Rep Range: 6-8R [1 hex press + 1 pullover= 1 rep]
Tempo: slow
Modification: flat bench hex press to pullover

Target muscle group: chest

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on the ground in front of a flat bench 
- press your mid back into the side of the bench 
- bend your legs and plant your feet on the ground, heels under your knees
- squeeze your glutes, set a neutral pelvis position, and brace
- lift your glutes off of the ground and raise your hips into full extension 
- press your dumbbells together and extend your arms to position the weight over your chest

Execution: 
- bend your arms, keep your elbows tucked to your sides
- lower the dumbbells to the center of your chest
- extend your arms and press the dumbbells over your chest
- contract your chest
- hold tension in your chest by keeping the dumbbells squeezed together
- lower the dumbbells over your head and towards the ground
- stretch through your chest and lats
- pull the dumbbells over your chest
- contract your lats, keep tension in your chest

Unsupported Dumbbell Hex Press to Pullover

Superset

Rep Count: 10R
Tempo: steady 

Target muscle group: back 

Set Up:
- place a plate or two under one end of a flat bench to raise the height of the bench 
- grip a dumbbell in each hand,  neutral grip 
- lie on the bench in a prone position
- extend your legs behind you
- extend your arms down on either side of the bench so your dumbbells hang towards the ground
- keep a neutral head, neck position 

Execution: 
- retract your scapula
- bend your arms and row the dumbbells to either side of the bench
- drive your elbows towards your hips and squeeze them in close
- contract your lats
- extend your arms and lower the dumbbells towards the ground again

Dumbbell Seal Row

Set your timer for 5 minutes and complete as many rounds as you are able to. Do not rush.

Time: 20 seconds 
Tempo: steady 
Modification: no weight, drop to knees or plank hold on hands

Target muscle group: core, shoulders

Set Up: 
* get into a tall kneeling position, place a weight on your back
- lean forward and place your forearms on the ground so your elbows are slightly in front of your shoulders
- step your feet back, hip width stance or slightly wider
- squeeze your glutes, set a neutral pelvis position, and brace

Execution: 
- drive your elbows down into the ground and back towards you, contract your lats and hold tension 
- keep hips low, in line with your torso 
- breathe behind the brace the entire set

RKC [Weighted] Plank Hold

Rep Count: 6R each side  
Tempo: steady 
Modification: drop to knees 

Target muscle group: core, back

Set Up: 
- place one hand on top of a flat bench 
- stack your chest over your hand and step your feet back into a hip width stance, drive the balls of your feet into the ground
- drop your hips in line with your torso, squeeze your glutes, set a neutral pelvis position, and brace
- keep torso in a straight line
- grip a dumbbell with your other hand, extend your arm down towards the ground and hold the weight below your chest
- keep your chest and hips square to the ground

Execution: 
- retract your scapula
- bend your arm and row your elbow towards your hip on one side
- contract your lat
- hold a tight brace
- extend your arm and lower the dumbbell towards the ground below you again

Elevated One Sided Renegade Row

Core Compound Circuit

1/27 Upper Body Mobility & Strength

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

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

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 💀🫠

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!

1/27 Upper Body Mobility & Strength

Community

More workouts from Sam Sweeney