Name: Playbook - Sam Sweeney - 12/16 Delts, Calves, Core [optional rest day]
Uploaded: 2024-03-04T17:09:28.596Z
Duration: 70 min
Description: 12/16 Delts, Calves, Core [optional rest day]

Kody Young

Megan

Those cable sit ups really challenged me!

Audry

Kiki

Kanchan

Mia Arrowsmith

Yanely

Stephanie

Paula

Rachel

Abby

Megan Laudick

Lacey

Those sit ups sucked 
🏀⚽️🏐🎾⚾️🥎’s 😮‍💨😮‍💨😮‍💨

Shelly

I was finally able to hit 40 lbs on the DB press!!!! I use to barely shoulder press15lbs!! Thank you to strength gains during the bulk season and this program!

Maranda

Good one! Cable sit-ups are no joke!  Need to work on these. 😬

Lakshmi Neelesh Nimmagadda

Was I the only who couldn’t do those rope crunches!?🤯

Jennifer

Regina

Porchia

Happy Saturday!

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

Week 5 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/3-5R 

2. Standing Machine [or dumbbell] Lateral Raise: 10S/5R [every 20 seconds]

3. Single Leg Seated Calf Raise: 5S/8-10R each side [2 seconds pause at the top of each rep]

4. Barbell Rollout: 4S/6-8R [3 second eccentric] 

5. Cable Rope Sit Ups: 4S/12-15R 

6. Standing Dumbbell Push Press: 3S/20R

12/16 Training Day Overview

Rep Range: 3-5R
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: 5R
Tempo: steady

*sub dumbbells for machine

Set Up: 
- stand directly behind the lateral raise handles, facing the machine 
- take a hip width stance, toes forward
- grip the handles with a neutral grip 
- extend your arms down by your sides
- pin a slight bend in your arms 
- squeeze your gltues, pull belly button to spine, and brace
- keep a neutral head, neck, and spine

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

Standing Machine [or dumbbell] Lateral Raise

Rep Range: 8-10R each side
Tempo: 2 second pause at the top of each rep
Modification: seated/weighted with plate, or any machine calf raise

Set Up: 
- sit on the edge of the calf raise seat
- adjust the knee pad so it is pressing into your quads
- position the ball of one foot on the platform, heel hanging off, toes pointing forward 
- keep your other foot planted on the ground
- tuck your chin and grip the handles of the machine
-  pull belly button to spine and brace

Execution: 
- drive down through the ball of your foot and lift your heel away from the ground
- when your heel is raised as high as it can be, contract your calf
- lower your heel towards the ground again with control until your calf is in the fully stretched position again
- keep the ball of your foot glued to the platform
- keep your other foot glued to the ground

Single Leg Seated Calf Raise

Rep Range: 6-8R
Tempo: 3 second eccentric 
Modification: ab wheel rollout or plank walkout, or sub with cocoons

Set Up: 
- load the bar with rubber plates
- get down on the ground in a kneeling position behind the barbell 
- grip the bar shoulder width apart or slightly wider, with a pronated grip 
- squeeze your glutes, pull belly button to spine, and brace
- keep your chin tucked, neutral head, neck, and spine
- depress your scapula, hold tension in your lats

Execution: 
- keep your arms straight and roll the bar away from your quads
- lower your torso towards the ground
- extend your arms overhead, torso facing the ground at the bottom of the rep 
- stretch through your core and lats
- lift your torso away from the ground and use your lats and core to pull the bar back towards your legs
- round your upper back at the top of the rep, contract your core
- keep a tight grip on the bar
- keep a stiff torso, do not let your lower back sag or drop

Barbell Rollout

Rep Range: 12-15R
Tempo: steady
Modification: banded sit ups

Set Up: 
- attach the rope to one side of the cable and position it low
- step in front of the cable, facing away
- step forward 3-4 steps and lie on the ground in a supine position, feet facing away from the cable 
- bend your legs and plant your feet on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- reach your arms overhead and grip the ends of the rope with a neutral grip on each side
- bend your arms and pull the rope to either side of your head
- point your elbows forward, squeeze them in close to your head on each side
- tuck your chin 

Execution: 
- pull the rope and use your core to sit your torso into the upright position 
- contract your core at the top of the rep with your chest facing forward
- lower your torso back to the ground with control 
- keep a tight grip on the rope 
- control the movement with your lats and core

Cable Rope Sit Ups

Rep Count: 20R
Tempo: steady 
Modification: standing overhead press

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- bend your arms and lift the dumbbells to position them in the front racked position on your front delts, elbows pointing forward
- tuck your ribs and keep a tall torso 

Execution: 
- push your hips back slightly and dip at your knees
- extend your legs and hips rapidly
- simultaneously extend your arms and use the momentum from your lower body to press the dumbbells up and into the overhead position 
- contract your delts at the top 
- bend your arms and lower the dumbbells to the front racked position again with control, elbows forward

Standing Dumbbell Push Press

12/16 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

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

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

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 ❤️‍🔥❤️‍🔥

12/16 Delts, Calves, Core [optional rest day]

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