Name: Playbook - Sam Sweeney - 11/25 Delts, Calves, Core [optional rest day]
Uploaded: 2024-03-04T17:09:28.527Z
Duration: 70 min
Description: 11/25 Delts, Calves, Core [optional rest day]

Pull throughs never fail to give some mad pump 🥵❤️‍🔥

Megan

Audry

Rachel Seward

Jennifer Glenn

Kayla

April

Perfect after turkey day grind!  The lateral cable raises and around the worlds killed me, my delts for sure need work!!  Absolutely loved the dumbbell pull through for core along with the med ball crunches!  Anytime core is added I’m happy!!!

Danielle Farley

Janelle

Kristie

Paula

Maria Zenz

Happy Saturday!

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

Week 2 of 6 week split

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. Single Arm Neutral Grip Z Press: 4S/4R, 6R, 8R, 8R each side [decrease weight as rep count increases if appropriate] 

3a. Double Cable Lateral Raise: 3S/10-12R 
3b. Trap Bar Deficit Calf Raise: 3S/20R 

4. Dumbbell Pull Through: 4S/16-20R total 

5a. Around the World Lateral Raise: 3S/5R drop 5R drop 5R [15R total- drop the weight by 20-40% each drop set]
5b. Med Ball Crunch: 3S/30R

11/25 Training Day Overview

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: 4R, 6R, 8R, 8R each side
*decrease weight as rep count increases if appropriate
Tempo; steady
Modification: standing single arm neutral grip overhead press

Set Up: 
- grip a dumbbell in one hand, neutral grip
- sit on the ground, spread your legs wide or extend your legs straight forward
*sitting on the ground will force you to use your core to keep your torso upright, you may have to go lighter in weight to compensate
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your torso upright
- extend your arm and position the dumbbell straight over your delt on one side
- extend your other arm out to your side or forward to stabilize
- tuck your ribs and keep your head, neck, and spine neutral 

Execution: 
- bend your elbow so it travels in front of your torso
- lower the dumbbell to tap your front delt
- extend your arm and press the dumbbell up and into the overhead position again 
- contract your delt
- keep your wrist straight, knuckles facing the ceiling

Single Arm Neutral Grip Z Press

Rep Range: 10-12R 
Tempo: steady
Modification: banded or dumbbell lateral raise

Set Up: 
- attach a handle to each side of the cable and position them low
- grip the handles with the opposite hand on each side so the cables criss cross in front of you
- step to the center of the cable
- take 1-2 steps forward
- take a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your chest upright and facing forward
- pin a slight bend in your elbows

Execution: 
- pull the cables and raise your arms out to your sides, slightly in front of your torso
- when your handles are in line with your delts, contract your lateral delts
- lower your arms back down by your sides with control 
- keep your traps down, shoulders back 
- keep your wrists straight

Double Cable Lateral Raise

Rep Count: 20R
Tempo: steady
Modification: barbell or dumbbell deficit calf raise

Set Up: 
- set a small plate on the ground
- load the trap bar with appropriate weight or use no weight 
- step to the center of the trap bar
- grip the handles on each side, neutral grip
- depress your scapula and contract your lats
- lift the bar into the standing position 
- position the balls of your feet on top of the plate, allow your heels to hang off the plate 
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your arms by your sides and hold the bar steady

Execution: 
- drive the balls of your feet into the plate
- lift your heels away from ground and as high as you are able
- contract your calves at the top of the rep 
- lower your heels to the ground again with control 
- keep your toes glued to the platform

Trap Bar Deficit Calf Raise

Superset

Rep Range: 16-20R total
Tempo: steady 
Modification: drop to your knees or elevate your hands on a bench or bar

Set Up: 
- set a dumbbell or kettlebell on the ground 
- get down on the ground next to the weight in a high plank position
- plant your hands on the ground under your front delts
- drive the balls of your feet into the ground, hip width or slightly wider stance
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your torso straight, hips in line with your upper and lower body 
- tuck your chin and keep a neutral head, neck, and spine position 
- keep your chest facing the ground throughout

Execution: 
- lift one hand off of the ground
- reach your arm under your torso and across to grip the weight on the opposite side
- drag or lift the weight under your torso and to the outside of your torso 
- plant your hand on the ground again 
- alternate reaching through each rep 
- do not twist your torso, keep your chest and hips facing down as you pull through each rep

Dumbbell Pull Through

Rep Count: 5R drop 5R drop 5R
*15R total 
*drop the weight by 20-40% on each drop set
Tempo: steady

Set Up: 
- grip a dumbbell in each hand
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- raise your arms out to your sides, dumbbells in line with your lateral delts

Execution: 
- lift the dumbbell up and into the overhead position 
- rotate your grip to pronated at the top of the rep, thumbs together at the top of the rep in the overhead position 
- keep your arms straight and lower your arms out to your sides again until they are in line with your lateral delts
- keep arms and wrists straight throughout 
- keep your traps down

Around the World Lateral Raise

Rep Count: 30R
Tempo: steady
Modification: standard crunch

Set Up: 
- place a med ball on the ground
- sit your hips on the ball
- bend your legs and plant your feet on the ground
- slide your glutes forward so they roll down the ball slightly 
- lie back in a supine position
- allow the curve of your low back to fit with the curve of the med ball
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your arms and position your hands behind your head, hands supporting your head
- tuck your chin and drive your ribs down

Execution: 
- use your core to lift your torso 
- drive your chest towards the ceiling
*think about filling the space between your ribs and pelvis at the top of the rep 
- contract your core
- lower your torso again with control 
- your should feel a stretch in your core as you lie back

Med Ball Crunch

11/25 Delts, Calves, Core [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

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

Stephanie

Becky

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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!!

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!

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 🧡

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

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 🥰

11/25 Delts, Calves, Core [optional rest day]

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