Name: Playbook - Sam Sweeney - 10/6 Delts, Biceps, Calves
Uploaded: 2024-03-04T17:09:28.362Z
Duration: 75 min
Description: 10/6 Delts, Biceps, Calves

What a phenomenal finish to a great split!

Kody Young

Needed a little more bicep work in this one. Great shoulder burn.

Diana

Might I suggest an alternative to the high pull/upright row movement for people with ‘touchy’ shoulders… I used to dominate these until I jacked my shoulder up doing them. Now I hear and feel the crunch and clicks. Remember when to warm up those shoulders every time, y’all!!

Brittany

What a great way to end the split. Can’t wait to start the new split next week!

Katie

Janelle

Great final workout of the split 🥰🥹🤩🎉

Audry

Dominique

Tiffany

Mia Arrowsmith

Steven

Corrine

Amie

Boulder shoulders are on fire 🔥 the 6 way raise into overhead press was a killer

Deja

April

Lacey

No words for this split, just 🥰😚
Thank you for all you do ❤️

Sarah

🔥 short and sweet! That buuuurn tho, so good! Happy Friday guys

Jemme

Lorena

Regina

Porchia

Paula

Megan Laudick

Short and sweet! Just wish I was able to get my heart rate up a little bit more

Rachael Milbrook

Happy Friday!

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.

Anterior Chain Accessories: Delts, Biceps, 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: Barbell High Pull: 5S/4-6R

2. Double Cable Front Raise: 5S/12-15R

3a. Seated EZ Bar Partial Curls to Standing Full Curls: 4S/6-8R seated partial curl into 6-8R full reps standing 
3b. Single Arm Cable Hammer Curl [facing away]: 4S/10-12R each side

4a. 6 Way Raise into Banded Behind the Head Press: 3S/6-8R 6way raise into 15R banded press 
4b. Single Arm Cable Overhead Press:[facing away] 3S/8-10R each side

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

10/6 Training Day Overview

Rep Range: 4-6R
Tempo: steady 
Modification: dumbbell or kettlebell high pull 

Set Up: 
- load the bar with appropriate weight, or use no weight to begin
- stand behind the bar, feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- grip the barbell with a pronated grip, shoulder width or just inside
- extend your arms down in front of your torso 
- keep a neutral head, neck, and spine 
- pin your shoulders back, traps down 

Execution: 
- bend your elbows and drive them out to your sides and high 
- pull the bar up to chest level
- contract your lateral delts 
- lower the bar and extend your arms down in front of your torso again 
- keep your traps down

Primary: Barbell High Pull

Rep Range: 12-15R 
Tempo: steady 
Modification: standing dumbbell front raise

Set Up:
- attach single arm handles to each side of the cable and position them low
- grip each handle with a neutral grip to begin 
- step to the center of the cable, facing  forward 
- extend your arms down by your sides, slightly behind your torso 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 

Execution: 
- keep your arms straight and pull the cables straight forward
- lift the cables to in line with your front delts/shoulders
- contract your front delts
- lower the cables until your arms are back down by your sides with control 
- keep your traps down/shoulders back 
- keep your wrists straight

Double Cable Front Raise

Rep Range: 6-8R seated partial curls into 6-8R standing full curls 
Tempo; steady

Set Up: 
- load the bar with appropriate weight 
- grip the bar with a supinated grip 
- sit on the bench, plant your feet on the ground, press your back into the pad
- squeeze your glutes, pull belly button to spine, and brace
- pin your elbows by your sides 
- rest the bar across your quads
- pin your shoulders down and back 

Execution: 
- lift the bar away from your quads and towards your front delts
- contract your biceps
- keep your elbows pinned by your sides and lower the bar to your quads again with control 
- after 6-8R seated, stand and complete 6-8R more curls in the standing position 
- keep your elbows pinned by your sides
- keep your traps down, shoulders back

Seated EZ Bar Partial Curls into Standing Full Curls

Rep Range: 10-12R each side
Tempo: steady
Modification: recline dumbbell curl

Set Up: 
- use no handle attachment 
- position one side of the cable low 
- step in front of the cable, face away 
- grip the cable with a hammer grip 
- step 2-3 steps away from the cable
- extend your arm back behind your torso
- pin your elbow close to your side
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, and spine 

Execution: 
- keep your elbow pinned by your side
- pull the cable and curl the cable towards your front delt
- contract your bicep 
- keep your elbow pinned and lower the cable with control until your arm is extended by your side again 
- keep your trap down
- keep your shoulder back

Single Arm Cable Curl [Facing Away]

Compound Set

Rep Range: 6-8R 6 way raise into 15R behind the head press
Tempo: steady 
Modification: sub banded overhead press with dumbbell overhead press

Set Up: 
- loop a large loop band at chest height around a rack or machine 
- grip a dumbbell in each hand 
- extend your arms down by your sides
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- extend your arms out to your sides
- keep your arms straight and bring your arms forward and in line with your front delts
- raise your arms straight overhead, in line with your delts 
- lower your arms in line with your front delts 
- rotate your arms out to your sides again in line with your lateral delts
- bring your arms back down by your sides with control 
- drop the dumbbells and grip the band with a pronated grip, shoulder width apart
- step away from the band until you can feel the tension of the band pull your forward
- extend your arms and pin your arms overhead
- pull the band behind your head
- bend your arms and lower the band behind your head
- extend your arms and press the band overhead again 
- contract your delts
- keep your wrists straight
- keep your traps down, shoulders back

6 Way Raise into Banded Behind the Head Press

Rep Range: 8-10R each side
Tempo: steady
Modification: single arm banded or dumbbell overhead press

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- grip a handle with a pronated grip 
- step in front of the cable facing away, take 2-3 steps away from the cable 
- squeeze your glutes, pull belly button to spine, and brace
- pull the cable and extend your arm into the overhead position 
- keep your handle in line with your delt overhead
- tuck your ribs and brace

Execution: 
- tuck your pinky forward and bend your arm so your elbow travels slightly in front of your delt 
- lower the cable until your arm is bent at 90 degrees 
- extend your arm and press the cable back up into the overhead position 
- contract your delt
- keep your wrist straight

Single Arm Overhead Press [Facing Away]

Rep Range: 6-8R each side + 10R together
Tempo: steady 
Modification: weight with a plate on your legs

Set Up: 
- sit on the calf raise machine 
- bend your knees and plant the balls of your feet on the platform, heels hanging down towards the ground 
- drive your knees up into the pads of the machine 
- squeeze your glutes, pull belly button to spine, and brace
- tuck your chin and keep an upright torso 
- grip the handles and squeeze your elbows in by your sides

Execution: 
- drive the balls of your foot through the platform 
- lift your heels away from the ground 
- drive your heels high
- contract your calves
- lower your heels towards the ground again with control, while keeping the ball of your foot glued to the platform

Single, Single, Double Seated Calf Raise

10/6 Delts, Biceps, Calves

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

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

Yanely

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!

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

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

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 ❤️‍🔥❤️‍🔥

10/6 Delts, Biceps, Calves

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