Name: Playbook - Sam Sweeney - 1/5 Shoulders, Biceps, Triceps
Uploaded: 2024-03-04T17:09:28.656Z
Duration: 70 min
Description: 1/5 Shoulders, Biceps, Triceps

Audrey Cadena

Kody Young

Jamie

Jennifer

What a solid arm day!! Pushed my biceps/triceps to their limit which is exactly what I was hoping for. Love all the shoulder exercises chosen today!!

Megan

Kiki

Jenn

Jessie

Sini

Yanely

The walk of shame having to go get the bright yellow 8lb weights for those HECKIN Y raises

Meghan

Shoulders feeling stronger 💪🏻💪🏻

Janelle

Perfect way to end week one of the new split. Thank you Sam and Noel!!! 🥰

Audry

Kimmy

Good start to getting back to the gym after letting some mental demons get the best of me for a few months 💪🏻💪🏻

Janine

Marla

Great pump!  I love the simplicity of these workouts .

Kristina

Jessi Mollak

Becky

Caitlin Shukwit

Started the year off strong 💪🏻💪🏻

Corrine

Bree

Lacey

Wowsiers🔥. My goodness…felt every rep. Thank you 🙏🏼

Lorena

Liked this one! Had to use the smith machine for military presses and I did not like it.  Hopefully next week a barbell will be available

Regina

I have been so down about being inconsistent in the gym these last few months. This new split has lit a fire underneath me 🔥

Danna

Steven

Nyakeh

Porchia

Love the daily core. 
Triceps are toast! ❤️

Jodi Lynne

Paula

Katie

Megan Laudick

Caleb

Stéphanie

Mike

I thought this would be super short and easy. It was short, but not easy 🤣😂. Great ending to this first week!! I’m sore in all the right places

Maria Zenz

Happy Friday!

Week 1 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 Leaning Lateral Raise: 4S/8-10R each side [3 second eccentric each rep]

4. Preacher Curls: 5S/20R, 15R, 12R, 10R, 8R [increase load as rep count decreases]

5. Floor Dumbbell Skull Crushers: 5S/20R, 15R, 12R, 10R, 8R [increase load as rep count decreases] 

6. Bent Over Dumbbell Y Raise: 4S/10-12R [2 second pause at the top of each rep]

1/5 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: 8-10R each side
Tempo: 3 second eccentric

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- stand next to a rack, facing 90 degrees from the rack 
- grip the rack with your hand closest, dumbbell in opposite hand
- step your feet close to the rack
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arm hanging onto the rack and lean your torso away from the rack 
- extend your arm holding the dumbbell down so the dumbbell is positioned under your shoulder
- keep your arm straight 

Execution: 
- raise the dumbbell out to your side
- when the dumbbell is in line with your lateral delt, contract your delt
- lower the dumbbell back down by your side with control 
- leaning will give you a slightly greater rom and can help keep your traps from taking over

Single Arm Leaning Lateral Raise

Rep Count: 20R, 15R, 12R, 10R, 8R
*increase load as rep count decreases
Tempo: steady 
Modification: dumbbell concentration curl

Set Up: 
- position yourself on the preacher curl machine so your arms are connected to the pad from armpits to elbows
*sit on the bench or lean your upper body into the pad and stand. 
- plant feet firmly on the ground
- grip the handles with a supinated grip 
- depress your scapula and keep your chest up
- keep your elbows in line with your shoulders

Execution: 
- drive your elbows/triceps into the pad of the machine and curl the handles up and towards your front delts
- contract your biceps at the top of the rep
- lower the weight with control until your arms are fully extended. 
- make sure you are fully extending in your arms before curling. 
- keep your shoulders from wanting to roll forward as you curl- control your scapula

Preacher Curls

Rep Count: 20R, 15R, 12R, 10R, 8R
*increase load as rep count decreases
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie in a supine position on the ground, bend your legs and plant your feet on the ground
- lift the dumbbells and position them over your shoulders 
- pin your elbows in line with your front delts
- pull belly button to spine and set your brace

Execution: 
- lead with your thumbs as bend your arms and lower the dumbbells back towards either side of your head
- allow your elbows to travel back just slightly as you lower the dumbbells
- tap the head of the dumbbells to the ground
- lead with your pinkies and extend your arms again
- as you extend your arms bring your elbows back in line with your front Delts
- contract your triceps at the top of the rep

Floor Dumbbell Skull Crushers

Rep Range: 10-12R
Tempo: 2 second pause at the top of each rep

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- sit on a bench, plant your feet on the ground 
- pull belly button to spine and set your brace
- keep a neutral head, neck, and spine 
- lean your torso forward so your chest faces the ground
- extend your arms down so the dumbbells are directly below your front delts
- keep your arms pinned straight 

Execution: 
- with straight arms, raise the dumbbells forward and into a Y shape over your head int he bent over position 
- contract your delts/rear delts/high back 
- lower your arms with control until your dumbbells are directly below your front delts again 
- keep back flat, traps pinned down

Bent Over Dumbbell Y Raise

1/5 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 ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

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

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

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

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!

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! 🔥

Michelle Zabin

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 ❤️

1/5 Shoulders, Biceps, Triceps

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