Name: Playbook - Sam Sweeney - 11/18 Delts, Calves, Core [optional rest day]
Uploaded: 2024-03-04T17:09:28.499Z
Duration: 70 min
Description: 11/18 Delts, Calves, Core [optional rest day]

Alexis

I like to write out the workouts in a notebook the night before I workout. I was so excited for this workout! I knew it would be challenging but rewarding. No trouble waking up early to get after this one! Thanks!

Natalie

Callie

Victoria

Though I’m not a fan of Turkish get ups, I saw a progress to 26lbs kb and that’s awesome!

Love the extra delt attention in this new split!

Megan

That was a challenge! I feel really good after that!

Micaela

Flashback to the last challenge with those TGUs 😳😳🤣🤣🔥🔥☠️☠️

Audry

McKinzey

Lillian

Becky

Stephanie

Yanely

🔥🔥🔥🔥. Did not want to do this this morning!  I am SO HAPPY I DID!  Lifting makes me HAPPY!

Taylor Willman

Porchia

Terrific workout! Feeling accomplished! 💪🏼

Paula

I used to train 5 times a week, following Sam on this app. I found out I was pregnant in January, and I stopped training. 8 weeks after having my little girl, I am back to the gym today, and it feels fabulous! Thank you, as always, Sam!

Katie

Nice full body to focus on core. My legs are still recovering from Thursday (specifically the inner thigh burns so good🥲) lol🔥

Deja

Tonya

Nicole

Jennifer

Bree

Renata

Kristie

Didn’t have time for the whole thing but picked a few and made a circuit🔥

Chelsey

Not prepared for how toasted my delts were after yesterday's workout 😅

Rachel

Happy Saturday! WELCOME TO THE NEW SPLIT.

*PLEASE USE THIS DAY AS A SECOND REST DAY IF NEEDED*

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 6 week split [This split will bring us through the end of the year- week 7 will be a designated deload week]

Goal of Split: Incorporate unilateral, tempo, and hypertrophy training to achieve balanced strength and muscle development.  

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.

Delts, Calves, Core:

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. Seated Dumbbell Overhead Press: 4S/6-8R

2. Half Kneel Single Arm Landmine Press: 4S/8R, 6R, 4R, 4R each side [increase weight as rep count decreases if appropriate] 

3a. Machine Lateral Raise: 3S/10R drop 10R drop 10R [30R total- drop the weight by 20-40% on drop set]
3b. Turkish Get Up: 3S/3-5R each side

4. Single Leg Assisted Deficit Calf Raise: 4S/8-10R each side

5a. Tall Kneeling Cable Rope Overhead Raise: 3S/10-12R 
5b. Facing Away Kneeling Cable Crunch: 3S/20R

11/18 Delts, Calves, Core

Rep Range: 6-8R
Tempo: steady

Set Up:
- sit on a bench with a back support, plant your feet on the ground
- grip a dumbbell in each hand, pronated grip
- pull belly button to spine, and set your brace
- use your knees to help lift the dumbbells into the overhead position, dumbbells directly in line with your delts overhead
- drive your ribs down
- tuck your pinkies forward

Execution: 
- bend your arms so your elbows travel slightly in front of your torso 
- lower to ~90 degree bend in your elbows (or just below)
- drive your feet through the ground and exhale as you extend your arms
- press the dumbbells up into the overhead position again
- keep dumbbells in line with your delts at the top of the rep
*watch for rib flare in the overhead position. Think “tuck the ribs” and hold the brace in your trunk to create a stable foundation to press.

Seated Dumbbell Overhead Press

Rep Count: 8R, 6R, 4R, 4R each side
*increase weight as rep count decreases if appropriate
Tempo: steady
Modification: half kneel neutral grip overhead press

*use a landmine attachment or position one end of the barbell in the corner of the rack or room

Set Up: 
- position one end of the barbell in the corner of the rack or room
- load the free end of the bar with appropriate weight, or use no weight
- step behind the loaded end of the bar, facing the end of the bar
- get down in a half kneel position 
- squeeze your glutes, pull belly button to spine, and set your brace 
- grip the end of the bar with both hands
- lift the bar and position it on your front delt, same side as knee that is down 
- extend your non working arm out to your side for stability 
- grip the end of the barbell with a neutral grip on the other side
- point your elbow forward 

Execution:
- extend your arm and press the bar away from your front delt  
- be sure to fully extend your arm at the top of the rep, contract your delt
- bend your arm, keep your elbow traveling forward
- lower the end of the bar to your front delt again
- keep a tight grip on the end of the bar

Half Kneel Single Arm Landmine Press

Rep Count: 10R drop 10R drop 10R
*30R total
**drop weighty by 20-40% each drop set
Tempo: steady 
Modification: dumbbell lateral raise

Set Up: 
- stand facing the lateral raise machine, directly behind the handles
- grip the handles with a neutral grip 
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your arms straight [a slight bend in your elbows is ok] 

Execution: 
-  pull the handles and extend your arms out to your sides
- raise the handles until they are in line with your delts
- contract your lateral delts
- lower your arms back down by your sides with control 
- keep your wrists straight
- keep your traps down

Machine Lateral Raise

Rep Range: 3-5R each side
Tempo: steady 
Modification: half Turkish get up or Otis up

Set Up: 
- lie in a supine position on the ground
- grip a kettlebell in one hand and position it over your chest with your arm extended to the ceiling
- bend your knee on your carrying side and plant your foot on the ground. 
- keep your supporting leg extended
- position your supporting arm flat on the ground at a 45 degree angle out. 
- keep your gaze fixed on the kettlebell throughout 

Execution: 
- keep the kettlebell extended towards the ceiling and in line with your shoulder.  - roll towards the supporting elbow
- press into the ground with your supporting hand and straighten your arm so your torso is upright
- extend your hips up as high as possible and contract your glutes. 
- keep your hips high and bend your supporting knee and pull your leg through to the opposite side
- plant your knee on the ground [half kneel] with your hand still planted on the ground. 
- lift hand off the ground and raise your torso so your chest is upright and facing forward
- step the kneeling leg up to meet the front foot and stand.
- reverse the movement to return back to the start position. 
- repeat on the other side. 
- keep your eye fixed in one spot throughout the entire set. 
- keep your arm extended and the kettlebell above your shoulder throughout the set.

Turkish Get Up

Superset

Rep Range: 8-10R each side
Tempo: steady 
Modification: no deficit, and/or no weight

Set Up: 
- set a 25lb plate on the ground next to or behind a rack 
- grip a dumbbell in one hand, neutral grip, hold the weight down by your side
- face the plate and extend your other arm out to lightly grip the rack next to you for support
- step the ball of the foot closest to the rack on top of the plate- foot on the opposite side from the dumbbell
- allow your heel to hang off the plate
- bend your other leg slightly and lift your foot off the ground, keep it pinned
- squeeze your glutes, pull your belly button to spine and brace
- keep a neutral head, neck, and spine 

Execution: 
- drive the ball of your foot into the ground
- lift your heel away from the ground
- contract your calf at the top of the rep 
- with the ball of your foot glued to the plate, lower your heel back towards the ground with control 
- complete all reps on one side before moving to the next
- dumbbell should be held opposite from your working leg on both sides

Single Leg Assisted Deficit Calf Raise

Rep Range: 10-12R
Tempo: steady
Modification: seated dumbbell overhead raise

Set Up: 
- attach the cable rope to one side of the cable and position it low
- step in front of the cable, facing the rope 
- grip the rope with a neutral grip
- step away from the cable 2-3 steps
- get down in a tall kneeling position 
- pin your hips in 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms straight forward, rope at or just below chest level
- keep your arms straight 

Execution: 
- pull the cable straight up and into the overhead position 
- contract your delts and traps when the rope is straight over your head at the top of the rep 
- lower the rope in front of you again until it is slightly below your chest at the bottom of the rep 
- keep your traps down
- keep your wrists pinned straight

Tall Kneeling Cable Rope Overhead Raise

Rep Count: 20R
Tempo; steady 
Modification: facing away banded crunch

Set Up: 
- attach a straight bar or cable rope to one side of the cable and position it high 
- step in front of the cable, facing away from the bar
- reach overhead to grip the rope with each hand, neutral grip
- hold the rope at the top of your head, pin your arms close to your ears so your elbows are pointing forward
- step away from the cable 2-3 short steps 
- get down on the ground in a tall kneeling position
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 

Execution: 
- use your core to pull the cable and bend your torso forward towards the ground
- drive your head down 
- round your upper back slightly at the top of the rep
- contract your core
- keep your hips in position and release your torso away from the ground with control
- keep the rope pinned over your head
- keep a tight grip on the rope, tension in your lats to help control the movement 
- use your core to control the movement

Facing Away Kneeling Cable Crunch

11/18 Delts, Calves, Core [optional rest day]

4/27 Full Body or Optional Rest Day

Ashlee

Jody

Lorena

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$$ 🔥

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!!

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

Kody Young

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

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

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

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 ❤️

11/18 Delts, Calves, Core [optional rest day]

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