Name: Playbook - Sam Sweeney - 10/3 Delts, Triceps, Calves
Uploaded: 2024-03-04T17:09:28.352Z
Duration: 75 min
Description: 10/3 Delts, Triceps, Calves

Kody Young

Loving the split with modifications for us without machines

Yanely

Audry

Becky

Mia Arrowsmith

This workout was SO good. I’ll be sore. 🔥

Taylor Willman

Steven

My shoulders were toast after this one! Shoulder press is feeling strong though. 💪🏼🔥

DeAnna

Deja

Lakshmi Neelesh Nimmagadda

Amie

Secretly love me some band pull aparts…🙊

Alli

I’ve never commented on any workout. But man oh me this had my shoulders screaming….of course in a good way!!

Ashley

Tish

Jemme

🔥💪🏼🔥💪🏼🔥. Thank you Sam

Lorena

Today was tough! But we love hard things 💪🏾

Porchia

Regina

Amber

I thought I was going to start crying real tears on that last compound set. 😅🫠

Marissa

Nyakeh

Paula

Megan Laudick

Happy Tuesday!

Week 12 of 12 week split
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 3: weeks 9-12: We will finish off this split with a heavy focus on strength building. Each training day will be centered around our primary barbell compound movements. Our accessory work will work synergistically with our strength building focus, while concentrating on  maintaining the symmetry and hypertrophy gains we have improved on for over the last 8 weeks. Prioritize recovery and listen to your body as we begin to push boundaries with heavier loads and lower rep ranges. 

*our primary movements will progress/change each micro cycle. It will be helpful to track your weight/reps over each micro cycle, each week.*

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…

Posterior Chain Accessories: Delts, Triceps, Calves

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1. Primary: Standing Military Press: 5S/4-6R

2. Double Cable Bent Forward Rear Delt Fly: 4S/20R

3a. Deficit Bench Dip: 4S/6-8R weighted drop 8-10R no weight
3b. Single Arm Cross Body Lying Cable Extensions: 4S/8-10R each side

4a. Banded Dumbbell Lateral Raise drop Banded Pull Apart: 3S/8-10R  banded dumbbell lateral raises drop 20R banded pull aparts 
4b. Single Arm Cable Overhead Press [facing forward]: 3S/10-12R each side

5. Single + Single + Double Donkey Calf Raise: 2S/6-8R each side + 8-10R together

10/3 Training Day Overview

Rep Range: 4-6R
Tempo: steady, power
Modification: standing dumbbell military press

Set Up: 
- set up the barbell on the rack at about chest height [so you can easily grip the barbell in a standing position.]
- stand in front of the barbell, in the center
- step under the barbell and bend your knees while keeping your torso upright and position the bar across your chest/front delts
- 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 and step back, away from the rack 2-3 steps
- keep your elbows slightly in front of the bar, knuckles facing up
- plant your feet flat on the ground in a hip width stance
- squeeze your glutes and  tuck your ribs to lock in a tight brace in your trunk 

Execution: 
- drive your feet through the ground and extend your arms
-  press the barbell up and into an overhead position
- bring your head under the bar at the top of the rep 
- bend your elbows and lower the barbell to a 90 degree bend in your arms [or just below] at the bottom of the rep
- elbows should be in line with wrists and wrists should stay straight

Primary: Standing Military Press

Rep Count: 20R
Tempo; steady 
Modification: dumbbell bent forward rear delt raise

Set Up: 
- use no handle attachments and position each side of the cable low
- grip each knob on each side with the opposite hand 
- step to the center of the cable so the cables criss cross in front of you 
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back and lean your torso forward so your chest faces the ground 
- keep a neutral head, neck, and spine
- pin a slight bend in your arms

Execution: 
- lead with your pinkies and pull the cables out to your sides
- pull the cables until your pinkies are in line with your rear delts
- contract your rear delts, high/mid back 
- release the cables with control and lower your arms towards the ground again until your hands are under your shoulders
- keep your chest facing the ground 
- keep a back flat throughout
- keep your wrists straight

Double Cable Bent Forward Rear Delt Fly

Rep Range: 6-8R w/ deficit drop 8-10R no deficit 
*14-18R total 
Tempo: steady 
Modification: no weight, feet on ground 

*weight optional

Set Up: 
- position two benches or platforms about 4-5 feet apart
- stand in the center of the benches
- place each hand on one bench, just outside of your hips
- grip the edge of one bench, facing the other
- extend your legs straight forward and elevate your feet on the bench in front of you 
- place a weight plate on your hips 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- keep your back close to the bench behind you as you bend your arms 
- allow your elbows to travel straight back as you lower your hips towards the ground below you
- lower to a 90 degree bend in your arms
- press your palms through the bench and extend your arms
- push your body away from the ground and contract your triceps at the top when your arms are fully extended
- after completing 6-8R weighted, drop the weight and complete 8-10R more with just bodyweight

Deficit Bench Dips

Rep Range: 8-10R each side
Tempo: steady 
Modification: lying dumbbell cross body extension

Set Up: 
- use no handle attachment
- position one side of the cable low
- lie in a supine position in front of the cable, facing 90 degrees from the cable 
- bend your legs and plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and brace
- reach over with the hand furthest from the cable and grip the knob with a neutral grip 
- pull the cable and extend your arm over your shoulder, pin your elbow in line with your front delt

Execution: 
- bend your arm and lower the cable across your chest and towards the opposite shoulder
- lower the cable until your arm is bent at 90 degrees
- extend your arm and pull the cable back up and over your other shoulder
- contract your tricep 
- keep a tight grip on the knob of the cable
- keep your elbow in line with your front delt

Single Arm Cross Body Lying Cable Extensions

Compound Set

Rep Range: 8-10R banded dumbbell lateral raises drop 20R banded pull apart 
*25R total 
Tempo: steady

Set Up: 
- rest a band on the ground, step your foot in the center of the band to pin the band to the floor
- grip each end of the band with a neutral grip
- grip a dumbbell in each hand, pin the band between your hand and the dumbbell on each side
- squeeze your glutes, pull belly button to spine and brace
- keep a tall torso
- keep a neutral head, neck, and spine

Execution: 
- keep your arms straight and pull the band with you as you raise the dumbbells out to your sides
- raise the dumbbells to just below your lateral delts [as high as you are able]
- contract your lateral delts
- lower your arms back down by your sides with control 
- after you complete 8-10R of lateral raises drop the dumbbells
- pick up the band from the ground and grip it shoulder width apart with a pronated grip 
- stay upright and pin a slight bend in your arms
- pull the band apart and extend your arms out to your sides
- when your pinkies are in line with your rear delts, contract your rear delts/mid back 
- keep your arms straight and release the band with control until your hands are in line with your front delts again 
- continue for 20R 
- keep your traps down, shoulders back

Banded Dumbbell Lateral Raise drop Banded Pull Apart

Rep Range: 10-12R each side
Tempo: steady
Modification: single arm dumbbell high pull

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable, facing the handle
- get into a hip width stance, toes forward
- grip the handle with a pronated grip
- squeeze your glutes, pull belly button to spine, and brace
- pull the cable and extend your arm over your shoulder 
- tuck your ribs, keep a neutral head, neck, and spine 


Execution: 
- tuck your pinky forward
- bend your arm so your elbow travels slightly in front of your torso
- lower to at least a 90 degree bend in your arm 
- extend your arm and press the cable back up and overhead
- contract your shoudler/rear delt
- keep your wrist straight, knuckles facing the ceiling

Single Arm Cable Overhead Press [facing forward]

Rep Range: 6-8R each side + 10R together
*22-26R total
Tempo: steady
Modification: machine donkey calf raise, or standing calf raise

*weight belt optional 

Set Up: 
- load a dip weight belt with appropriate weight 
- position one 25 lb rubber plate [or platform equal in height] under a flat bench 
- position the weight belt around your hips
- stand facing the bench
- step the ball of one foot on top of the plate under the bench, allow your heel to hang off the platform
- bend your other leg and pin it at 90 degrees back
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your torso forward, and extend your arms towards the bench
- plant your hands on the top of the flat bench, under your delts 
- keep a neutral head, neck, spine 

Execution: 
- keep your leg straight, and drive the ball of your foot into the platform 
- raise your heel off the ground and as high as you are able 
- contract your calf
- lower your heel all the way to the ground again with control 
- complete 6-8R each leg before placing the balls of both feet on the plate 
- finish the set with 10R both legs together
- keep your toes glued to the platform and lower your heels towards the ground again

Single, Single, Double Donkey Calf Raise

10/3 Delts, Triceps, Calves

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

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 😈

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!!

Megan

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

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 🧡

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

Jessie

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 ❤️

3/9 Full Body or Optional Rest Day

Jennifer

Amanda

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

Vonny

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

3/1 Shoulders, Biceps, Triceps [DELOAD WEEK]

Oh so perfect peach 🍑really enjoyed this one 🥰

10/3 Delts, Triceps, Calves

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