yangBAE

Amie

Sarah

Dominique

That hit every part of my shoulders in the most perfect way 🥰

Megan

Brittney

Aileen Bernuy

Nice high volume shoulder day & loved the decline Abs 😀

Alexandra Casi

Rebecca

Jane

Audry

Bomb workout! Pretty sure my shoulder were going to fall off.

DeAnna

Gina

Brittany

Ivana

Lakshmi Neelesh Nimmagadda

Added some cardio at the end and I’m wiiiiiped 🥵

Kristen

Kimmy

Kathryn Whitten

Nicole Olsen

Megan Laudick

Kaitlin

Fantastic workout. The app keeps shutting down (even after the update). If my phone goes to sleep or I open another app

Tammy

When your shoulders start to quiver, you know it’s working!

Shelby

Great for burn that extra calorie from thanksgiving 🙌🏻

Kenia

Porchia

Corrine

Happy Friday!

*Focus of this split: strength building and mobility. 

Warm Up: foam roll, upper body warm up and activation routine A from app, + 10 mins steady state cardio to warm up the CNS [optional]

Click the ‘start now’ button to find the training day overview

Shoulders and Core: 

Compound Set: 
1A. Incline Bench Supported Dumbbell Y Raise [neutral grip]: 4S/4-8R
1B. Standing Military Press: 4S/4-6R, 4-6R. 4–6R, 8-10R 

2. Seated 6 Way Raise: 4S/60 seconds 

Compound Set: 
3A. Standing Plate Front Raise with Cab Driver: 3S/8-10R 
3B. Banded Pull Apart: 3S/12-15R 

4. Decline Bench Weighted Sit Up: 4S/10-12R [3 second eccentric] 

Compound Set: 
5A. Half Kneel Neutral Grip Overhead Press: 3S/10-12R each side [pause at the top of the rep] 
5B. Ab Roller: 3S/8-10R

11/25 Training Day Overview

Rep Range: 4-8R 
Tempo: steady 
Modification: bodyweight or PVC pipe raise 

Set Up: 
- set your incline bench to ~70-80 degrees 
- grip a dumbbell in each hand, neutral grip 
- straddle the bench and press your chest/hips against the back of the bench 
- squeeze your glutes, pin your scap down [shoulders back], and brace
- extend your arms down so your dumbbells are in line with your shoulders 
- keep your head/neck neutral 

Execution: 
- keep your arms straight and lead with your thumbs as you raise the your arms overhead in a Y shape 
- raise your arms until your arms are straight overhead, dumbbells in line with your torso 
- lower the dumbbells with control until your arms are extended under your shoulders again 
- keep your traps down

Incline Bench Supported Dumbbell Y Raise [neutral grip]

Rep Range: 4-6R, 4-6R, 4-6R, 8-10R 
Tempo: steady
Modification: Standing dumbbell overhead 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

Standing Military Press

Compound Set

Time: 60 seconds 
Tempo: steady 

*fat grip optional

Set Up: 
- grip a dumbbell in each hand and sit on a bench with back support 
- plant your feet on the ground 
- extend your arms down by your sides 
- pin your upper/mid back to the bench 
- tuck your ribs and brace 

Execution: 
- keep your arms straight and raise your dumbbells out to your sides in a lateral raise motion 
 - when your dumbbells are in line with your shoulders out to your sides rotate your arms forward into a front raise position 
- immediately raise your arms overhead, arms should be extended towards the ceiling, palms forward 
- reverse the movement and bring your dumbbells down in front, shift arms back out to your sides, and finish the movement with your arms down by your sides 
- keep your tempo stead
- keep your arms straight

Seated 6 Way Raise

Rep Range: 8-10R 
Tempo: steady

Set Up: 
- stand with your feet hip width apart
- grip each side a plate with each hand [the outsides of the pate so you have a neutral grip on each side] 
- squeeze your glutes and brace
- start with arms extended down in front of your body

Execution: 
- keep your arms straight and raise the plate up in front of you until it is in line with your chest
- at the top of the rep twist the plate 1X to each side
- lower the plate with control until your arms are extended down in front of you
- try to alternate your rotation each rep

Standing Plate Front Raise + Cab Drivers

Rep Range: 12-15R 
Tempo: steady 
Modification: bent over rear delt row, or cable face pull

Set Up: 
- grip a large loop band in each hand, slightly wider than shoulder width apart [pronated grip] 
- stand with feet hip width apart, squeeze your glutes, and keep a neutral spine [ribs down and hold the brace to support your spine] 
- raise your arms up so your hands are in line with shoulder height [arms extended]- lock in a slight bend in your arms
- depress your scapula and pin your shoulders back and down 

Execution: 
- use your rear delts to pull the band apart until your arms are extended out to your sides [in line with your shoulders] 
- contract your rear delts 
- release the band with control until your hands are in line with your front delts again
- do not hyperextend your low back as you pull, keep the spine neutral
- keep wrists straight

Banded Pull Aparts

Rep Range: 10-12R
Tempo: 3 second eccentric 
Modification: flat bench or on the ground 

*if you do not have a decline bench, slide a plate under one end of the bench to create a slight decline 

Set Up: 
- position yourself on a decline bench 
- grip a dumbbell and hug it to your chest 
- draw your belly button to your chest and brace
- tuck your chin 

Execution: 
- use your core to lift your torso until your chest is upright 
- contract your core
- hold the brace and use a 3 second eccentric to lower your torso back to the bench 
- reset your brace in between reps if needed

Decline Bench Weighted Sit Up

Rep Range: 10-12R each side 
Tempo: pause at the top of the rep 

Set Up: 
- get down on the ground in a half kneel position [one knee down, one foot planted on the ground] 
- hold a dumbbell on the same side as the knee that is down on the ground [neutral grip] 
- squeeze your glutes and tuck your ribs to keep a stiff trunk 
- position the dumbbell at your shoulder, elbow pointing forward 

Execution: 
- extend your arm and press the dumbbell up and overhead
- make sure your arm is fully extended at the top of the rep, pause for 1 second
- bend your arm again and lower the dumbbell back to your shoulder
- elbow should stay forward 
- keep wrist straight 
- complete all reps on one side before moving to the next side

Half Kneel Overhead Press [neutral press]

Rep Range: 8-10
Tempo: 2 second eccentric 
Modification: plank walkouts

Set Up: 
- grip the handle of the ab wheel with each hand, pronated grip 
- get down onto both knees, plant the ab wheel under you shoulders 
- squeeze your glutes, tuck your ribs, and draw your belly button to the spine to create a stiff trunk to hold the brace
- depress your scapula, keep your elbows from flaring 
- keep your head/neck neutral 

Execution: 
- slowly roll the wheel out and away from your body 
- keep your arms extended and roll the wheel as far as you are able to, keeping a stiff core
- your chest should be facing the ground, arms extended overhead, body making a straight line from fingers to knees
- hold your brace and use your core to roll the wheel back towards you
- lift your torso and contract your core at the top of the rep as you exhale
- keeping a slightly rounded upper back at the top of the rep may help you feel the contraction

Ab Roller

11/25  Shoulders and Core

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$$ 🔥

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!!

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

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 ❤️

11/25 Shoulders and Core

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