Name: Playbook - Sam Sweeney - 11/4 Shoulders and Core
Uploaded: 2024-03-04T17:09:26.973Z
Duration: 60 min
Description: 11/4 Shoulders and Core

Loving the new split, Sam! Thanks for getting my 🍑 every day 💪🏼

Taylor Willman

Amazing😍😍I’m in love with the new plan already seeing the results 😍😍

Mimi

Heather

Amanda

Definitely a boulder shoulder kinda day 💪😍

Megan

Wowza that core and shoulder superset 🔥🔥

yangBAE

Loved the scaption raises!! Great shoulder burner!

Alexandra Casi

Always great, but this one best so far🥰Sending love from China

Ting

Jessica

Sarah

Chasity

I like having a shoulder day. Was in desperate need

Julia

Alina ❤️‍🔥

Alisa Rose

Lyssa

Great workout! My shoulders felt great after that one!

DeAnna

Jane

Shoulders are burning from this workout! Loved it!

Gabriela

Loving the way this new program is structured. Great shoulder and core burn today 🥰

Audry

Throw some butter and jam on me, because I am TOAST.  Love the standing lat raise machine and the neutral press! Love getting to use the cool equipment that my gym has!

Katie

Kayleigh B

April

So thankful for this workout program! It’s fun, challenging and makes me feel better every time afterwards 👏🏻

Janelle

Emma

Lakshmi Neelesh Nimmagadda

Kimmy

Corrine

Zenkarenka

Julieann Cunningham

First workout after being sick for a week, felt great!

Humberto

Rachel

First workout back after my Squatober hiatus and it felt SO good

Melanie

NATASHA

Lindsay

Jennifer

Tahnee

Judith Harris

Brenda

Love shoulder keep it coming thanks so much Sam❤️

Kaylin

Angie Grenadier

🔥🔥 loved the shoulder and core moves on a Friday!

Porchia

Jodi Lynne

Happy Friday!

[to see the entire updated split check out the FAQ section under daily training]  

*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. Standing Military Press: 4S/6-8R, 6-8R, 6-8R, 8-10R 
1B. Banded Y Raise: 4S/4-6R [2 sec concentric, 2 sec hold at top, 2 sec eccentric, 2 sec at bottom- slo mo]

2. [Machine or Dumbbell] Lateral Raises: 5S/8-10R [3 second eccentric] 

Compound Set: 
3A. Slight Recline Single Arm Scaption Raise [out to in]: 3S/10-12R each side [2 second hold at the top of each rep] 
3B. Weighted Plank Iso Hold: 3S/60 seconds 

Compound Set: 
4A. Half Kneel Cable Rope Facepull: 3S/12-15R 
4B. [Machine or Dumbbell] Seated Neutral Grip Overhead Press: 3S/15R total [5R from bottom to half + 5R from half to top + 5R from bottom to top]
4C. 21 Rep Ab Circuit: 3S/21R [7R straight leg raises + 7R toe touches + 7R leg raise with reach]

11/4 Training Day Overview

Rep Range: 6-8R. 6-8R, 6-8R, 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

Rep Range: 4-6R 
Tempo: 2 second concentric, 2 sec pause at top, 2 second eccentric, 2 sec pause at bottom 
Modification: standing dumbbell Y raise

Set Up: 
- loop a large loop band around a rack or cable [or anything sturdy] 
- step in front of the rack, facing the band
- grip the large loop band with a pronated grip 
*make sure you are far enough away from the band to feel tension, but not so far that you cannot raise the band overhead with control. An arms length is a good place to start. 
- lift your arms to shoulder level and extend your arms out, so your hands are pointing towards the direction of the band
- squeeze your glutes and tuck your ribs to brace
- depress your scapula and keep them pinned 

Execution: 
- with a pronated grip on the band raise the band up and overhead
- as you raise the band pull it apart so your arms make a Y shape at the top of the rep 
- keep your traps down and contract your high back/delts 
- lower the band with control until your hands are in line with your shoulders again 
- keep a tight grip on the band
- do not hyperextend in the low back as you raise, hold a strong brace

Standing Banded Y Raise

Compound Set

Rep Range: 8-10R 
Tempo: 3 second eccentric 

*use dumbbells in place of machine! 

Set Up: 
- use dumbbells of stand facing the lateral raise machine
- grip the handles or dumbbells with a neutral grip 
- begin with your dumbbells/handles of the machine in front of your body
- pin a slight bend in your elbows 
- stand with your feet hip width apart
- tuck your ribs and brace 

Execution: 
- raise the dumbbells/the machine handles out to your sides until your hands are in line with your shoulders 
- keep your hands slightly in front of your torso at the top of the rep 
- contract your lateral delts 
- use a 3 second eccentric to lower the weight back down in front of your body 
- keep your traps down
- concentrate on using your scap to assist your raise

[Machine or Dumbbell] Standing Lateral Raises

Rep Range: 10-12R each side 
Tempo; 2 second hold at the top of each rep 
 
Set Up: 
- set an incline bench to 80-85 degrees 
- grip a dumbbell in one hand, neutral grip 
- sit on the machine, press your back into the pad and plant your feet on the ground 
- extend your arm holding the dumbbell down by your side, it should be positioned behind and slightly away from your torso at the bottom of the rep 

Execution: 
- keep your arm straight and lead with your thumb as you raise the dumbbell up and towards the center 
- when the dumbbell is in line with your front delt/high chest hold the contraction for 2 seconds 
- lower the dumbbell back down by your side with control 
- make sure to take note of the angle that the dumbbell is traveling at as you raise and lower-
- complete all reps on one side before moving to the next

Single Arm Scaption Raise [out to in]

Time: 60 seconds 
Tempo: iso hold 
Modification: drop to your knees or perform incline planks [hands on bench, feet on ground]- table top hold would also be acceptable


Set Up: 
- get down on the ground in a quadruped position to begin [table top on your hands and knees] 
- position a weight plate on your back, balance it on your mid back

Execution: 
- lower yourself into a low plank position on your forearms
- position your elbows in line with your front delts, toes driving down into the ground 
- tuck your pelvis, squeeze your glutes, and contract your quads to hold the brace 
- push your mid back through your scap and hold this position
- body should stay in a straight line [watch for the hips rising or falling throughout]

[Weighted] Low Plank Hold

Rep Range: 12-15R 
Tempo: steady 
Modification: banded pull aparts, or dumbbell rear delt rows 

Set Ups: 
- attach the rope to one side of the cable 
- position the cable at about your height 
- step in front of the cable, so you are facing the rope
- grip each end of the rope with a neutral grip 
- step back away from the cable 2-3 steps 
- get down on the ground in a half kneel position, one knee down 
- lift your chest slightly and extend your arms towards the direction the cable 

Execution: 
- bend your arms, lead with your thumbs, and pull the rope back towards your face
- think about ripping the rope apart as you pull 
- when your elbows are in line with your rear delts contract your rear delts/high back [elbows should be at the same height or slightly below your shoulders at the top of the rep] 
- release the rope and extend your arms back towards the cable again
- your scap should stay pinned, they will help you stabilize so you can appropriately target your rear delts over your mid back

Half Kneel Cable Rope Facepull

Rep Count; 15R total [5R from bottom to half rep + 5R from half to full rep + 5 full reps from bottom to top] 
Tempo: steady 

*use dumbbells instead of machine 

Set Up: 
- sit on the machine, plant your feet on the ground 
*if using dumbbells sit on a bench with back support 
- grip the handles of the machine/dumbbells with a neutral grip 
- begin with your arms bent slightly below 90 degrees, elbows pointing forward 
- keep your knuckles facing up
- tuck your ribs and brace

Execution: 
- lift the weight and press only to half rep
- keep tension on your delts and lower to sub 90 degree angle in your arms again 
- complete 5 reps from the bottom to half rep 
- on your second 5 reps begin at the half rep point and extend your arms to press the weight overhead, palms facing each other at the top of the rep 
- lower the weight only to half rep again and complete 5 reps 
- on your final 5 reps, complete full reps from bottom [90 degrees or just below] to top [arms extended overhead, hands in line with shoulders, and palms facing in]

[Machine or Dumbbell] Seated Neutral Grip Overhead Press

Rep Count: 21R total 
*7R straight leg raises + 7R toe touches + 7R leg raises with reach 
Tempo: steady 
Modification: 7R reverse crunch + 7R standard crunch + 7R full sit ups 

Set Up: 
- lie on the ground in a supine position, chest up
- extend your legs to begin, drive your back into the ground and life your upper back just slightly 
- fix your gaze on the ceiling 

Execution: 
- to begin plant your arms on the ground to either side of you
- think about keeping your core flattened into the ground as you lift your straight legs off the ground 
- raise your legs until your toes are in line with your hips at the top 
- lift your glutes off the ground and towards the ceiling at the top of the rep and contract your core
- bring your glutes back to the ground and lower your legs with control only so far that you are able to keep your back pinned to the ground 
- complete 7 straight leg raises 
- for your 2nd set of 7, raise your legs so your toes are once again in line with your hips, hold this position with your lower body 
- extend your arms overhead
- bring your arms forward and reach your hands up to touch your toes
- as you reach, lift your upper back off the ground slightly and contract your core
- lower your upper back to the ground as you extend your arms back overhead
- complete 7 toe touches
- on your final 7R begin with arms and legs extended 
- raise your legs up as you reach your hands to touch your toes
- if you are able, lift your glutes and upper back off the ground at the top of the rep
- contract your core
- lower your legs and arms with control, keeping them straight

21 Rep Ab Circuit

Triset

11/4 Shoulders and Core

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

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!

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!

11/4 Shoulders and Core

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