Name: Playbook - Sam Sweeney - 1/5 Shoulders and Core [CHALLENGE WK1/Day 3]
Uploaded: 2026-06-17T00:04:48.244Z
Duration: 60 min
Description: 1/5 Shoulders and Core [CHALLENGE WK1/Day 3]

Woman, you sure do know what you're doing. Modified with dumbells and still burning like hell.

Katie

Loved it. Not lifting as heavy as before but good to be back.

Wendy

Nicole

So much fun!!!! 💪🏻
The ab roller is no joke!

Suzanne

Boulder Shoulders pending. Absolute blast of a lift. 💪

Megan

Cristina

Joyce

That Arnold Press/Lat Raise combo had my delts poppin’ and felt amazing! Also liked the 21s breakdown of the roll outs, really helped me to feel all the muscles I was working!

Awesome combos! Love the burnout challenges at the end🔥🔥🔥

Carmen

Kara Hutcheson

Connie

I can’t say enough good things, just awesome!

Stephanie

Kayleigh B

I had such a great pump even after the very first set of military press! Loved this workout from beginning to end 🔥

Amanda Watt

Larissa

Nate

Love a delt day! Now to try and feed myself 😅

Susan

I am loving the new spilt and programming for this 8 week challenge!!

Felisha

Winter

Tifanie

Becca

Kate Wolf

Got my shoulders feeling some type of way!! 🔥🔥

Shoulders are on fire! Shocked at how much strength I had for the Otis core exercise, keep it coming Sam & Noel! Halfway through week 1 of the Sweendogg Challenge 2022 and feeling great!

Emily

You never realize how weak your core is until you actually try to use them 😰

Corrine

Alice

Love seeing focused shoulder days again! 👊🏼

Jake

Boone

Kimmy

Weighted plank hold was the cherry on tip! 💀🔥

Sidney

This was tough because my entire body is so super sore from day1 and day2 BUT…… I completed it with lower weight. Not wanted I wanted but I completed day3!!

Jenny

I freaking love the tempo work. Forces me to slow down and focus on that mind muscle connection and form 🔥🔥🔥

Veronica

Amanda Howell

Anabelle

Kate Whitlow

I looooove having a day dedicated to shoulders! Thank you for the brilliant workout as usual! 💪🏻

Soren

Shouldas are on fiyaaaaa🔥🔥 I love this!

Anthony

3/3 yay!!!! Awesome workout. My shoulders are swollllll!!

Sheila

Good luck to everyone who does this and needs to wash their hair the next day! Burns so good!

Kate

Thank you for this app! My gym limited hours again due to the vid 😑 and I can’t make it anymore. Thankful I have this app to workout at home with the dumbbells I have!

Hard to do weighted planks and get the weight on your back when working out alone

Rachelle

Loved the warm up/activation and what a great workout (as usual)!

Doreen

Jessie

sward

Shoulders were on fire to say the least🥵🔥

Lacey

Once again hitting a really weak muscle group for me. Appreciated the modification for the ab roll outs!

Perfect app, no extra fluff, just training and tips!

Gabe

Jane

[Challenge Wk1/Day 3]

Happy Wednesday!

1/5 Training Day Overview: 

Suggested Accessory Equipment: ab wheel. 

Warm Up: Foam roll, upper body warm up and activation routine A from app. 

1. Seated Military Press: 3S/8-10R + drop set on the last set [+1-2 warm up sets}

Compound Set: 
2. Seated Arnold Press: 5S/6-8R [3 second pause at the bottom/lengthened position of each rep]
3. Chest Supported Lateral Raises: 5S/8-10R [3 second hold at the top/shortened position of each rep]

Compound Set: 
4. Recline Scaption Raise: 4S/6-8R drop 10R [2 second pause at the top/shortened position of each rep on first 6-8R, steady tempo on last 10R}
5. Decline Bench Otis Up: 4S/8-10R [2 second pause at the top of each rep]

Compound Set: 
6. Seated Cable Rope Facepulls: 3S/30 seconds
7. Ab Rollouts: 3S/21R [7R to halfway, 7R from halfway to fully stretched, 7 FULL Reps]

Burnout Challenge: Weighted Plank Hold: 1S/FAILURE [Keep track of your time]

OPTIONAL Cardio: 24 minute stair stepper circuit. [Feel free to choose any cardio routine from the cardio section of the app or complete 20-30 minutes steady state cardio. **Time of workout does not count this optional cardio**

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 last set with drop 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

A compound set is 2 exercises performed back to back with little to no rest from the same or non opposing muscle groups.

Rep Range: 6-8R
Tempo: 3 second pause at the bottom/lengthened position of each rep


- sit on a bench with back support 
- plant your feet on the ground and press your back into the back of the seat. 
- grip a dumbbell in each hand and rest them on your quads. 
- raise the dumbbells by lifting each leg and kicking the dumbbell up into the overhead position, palms facing forward. 
- tuck your elbows just slightly in front of the shoulders as you lower the dumbbells to 90 degrees or just below. 
- pause for 3 seconds
- rotate the dumbbells together until palms are facing your face. 
- keep the 90 degree bend in your arms, lead with the pinkies, and rotate the dumbbells out until the palms face forward. [keep this one fluid motion]
- immediately press the dumbbells into an overhead position. Dumbbells in line with the shoulders at the top of the rep.

Seated Arnold Press

Rep Range: 8-10R 
Tempo: 3 second hold at the top/shortened position of each rep. 
Modification: standing lateral raise. 

- set the bench to a 60-75 degree incline. [almost upright]
- press your chest/torso against the bench, dumbbell in each hand. [keep hips pressed into the bench]
- extend arms down so they are in line with your shoulders, slightly in front of your torso. 
- keep your arms straight [soft bend is ok]
- lead with the pinkies, keep palms down, as you raise the dumbbells out to each side until they are shoulder height. [dumbbells should be slightly in front of the shoulders at the top of the rep]
- lower with control until arms are extended down.

Chest Supported Lateral Raise

Compound Set

Rep Range: 6-8R drop 10R [drop the weight by 20-50% and perform 10R more]
Tempo: 2 second hold at the top/shortened position of each rep.
Modification: seated scaption raise

- set an incline bench to 60 degrees. 
- press your back into the back of the seat and drive your feet through the ground.
- grip a dumbbell in each hand and extend your arms by your sides so the dumbbells are behind your torso, in line with the shoulders. 
- keep arms straight
- lead with the thumbs and raise the dumbbells until they are shoulder height
- bring the thumbs together at the top of each rep
- pause for 2 seconds on the first 6-8R
- lower with control until arms are fully extended. 
- drop the weight by 20-50% and complete 10R more. 
-

Recline Scaption Raise

Rep Range: 8-10R 
Tempo: 2 second pause at the top of each rep
Modification: Otis up from floor. 

- position yourself flat on a decline bench. 
- hold a dumbbell in each hand and extend the arms so the dumbbells are in line with the chest/front delts. 
- keep your arms locked, straight. 
- dig your back into the bench and use your core to lift your chest towards your feet
- as you sit up, keep the arms extended, but rotate them overhead at the top 
- pause for 2 seconds, hold the contraction in your core. 
- reverse the movement by lowering your low back to touch the bench first
- sit back until your back is flat on the bench. 
- as you lower bring your arms with you so they are positioned above your chest/front delts. 
- keep the arms fully extended throughout.

Decline Bench Otis Up

Time: 30 seconds
Tempo: steady
Modification: banded pull aparts or incline bench supported dumbbell rear delt fly. 

- position the rope attachment on the cable in a high position
- grip the rope with a pronated grip and sit on the ground. [fingers facing one another]
- bend the knees and plant the feet firmly on the ground. 
- keep a neutral and upright spine, and point your chest towards the cable. 
- begin with arms extended towards the cable. 
- pin the scapula and lead with the elbows as you pull the rope back, ripping it apart. 
- pull until the elbows are in line with the rear delts [elbows at shoulder level or just below]
- release with control until arms are full extended.

Seated Cable Rope Facepull

Rep Range: 21R [7R rollout to halfway, 7R rollout from halfway to fully extended, 7R FULL reps] 
Tempo: Steady
Modification: Plank walkout 21s [in plank position/on knees walk hands out halfway 7R, walk hands out from halfway to as far as you are able, 7R walk from hands under the shoulders to fully extended].

- position yourself on the ab wheel. 
- lock in a slight bend in the arms
- begin with the ab wheel under the chest. 
- brace the core [ like you are bracing for a punch, breathe behind the brace]
- slowly roll the wheel forward until your arms are extended halfway out. 
- use your core to pull the wheel back in towards your quads. 
- continue for 7R
- on the 8R begin with your arms extended halfway out
- roll the wheel until your arms are fully extended [ core should be brace creating rigidity through your trunk]. 
- use your lats and core to pull the wheel back in to halfway extended. 
- continue for 7R more
- on the 15R begin with the ab wheel under the chest
- roll the wheel out until your arms are fully extended
- complete the rep by rolling the wheel all the way back in towards your quads. 
- keep lats and core brace to carry the tension.

Ab Rollouts

Time: Failure
Tempo: Hold
Modification: no weight, planks on knees or planks with hands elevated on bench. 

**Keep track of your time held, we will revisit this**

- position a weight plate on your back
- get into a low plank position
- tuck your pelvis, squeeze your glutes, and contract the quads to hold the brace. 
- push your mid back through your scap and hold this position. 
- body should stay in a straight line [watch for the hips rising or falling throughout]
- keep track of your time and hold until failure.

Burnout Challenge: Weighted Plank Hold

1/5 Shoulders and Core [CHALLENGE WK1/Day 3]

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 ♾️

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

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

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!!

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!!!

1/5 Shoulders and Core [CHALLENGE WK1/Day 3]

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