Name: Playbook - Sam Sweeney - 12/16 Shoulders and Core
Uploaded: 2026-06-17T00:04:46.701Z
Duration: 65 min
Description: 12/16 Shoulders and Core

Another killer, after the 100rep set I'm buggered for rest of workout

Renee

This one lowkey killed me 😂☠️ loved it

yangBAE

Joyce

Suzanne

Katie

Anne

Favorite shoulder/core day of this split yet! Perfect balance of everything strong 💪

Megan

🔥 🔥 It really did burn. Great workout!

Dominique

Kathryn Whitten

Audry

I found this one hard to get into. Had to keep breaking up the super sets due to layout of the gym

Ashley

Holy shoulders the 100 rep series is 🔥🔥🔥

Amanda

Bryden

Dedra

Keri

Lakshmi Neelesh Nimmagadda

Madison

Emily

Ashley Laas

Kate

Tiffany

100 lateral raises?! I was hoping she was kidding...nope! Great way to end the week! 💪

NATASHA

Gloria

That finisher!!! Omg I won’t be able to lift my arms lol

Shelby

Just what I needed today!! Will be saving this one!!! 🔥❤️🔥

Porchia

Nyakeh

Susanne Buie

EnTuwan

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. Seated Cable Dumbbell Y Raise [neutral grip]: 4S/6-8R
1B. Standing Military Press: 4S/2-4R, 2-4R, 2-4R, 8-10R 

2. Dumbbell Chest Supported Lateral Raise: 100R [broken up however needed to reach 100R]

Compound Set: 
3A. Seated Single Arm Full ROM Overhead Raise: 4S/6-8R each side [3 second eccentric]
3B. Barbell Rollout: 4S/5R + 10 sec pause on the stretch of the last rep, each set [3 second eccentric each rep]

Compound Set: 
4A. Double Cable Rear Delt Lateral Extensions: 3S/30R 
4B. Decline Oblique Crunch: 3S/8-10R each side 

5. Dumbbell Push Press: 10S/5R [*every 10 seconds]

12/16 Training Day Overview

Rep Range: 6-8R 
Tempo: steady 
Modification: dumbbell Y raise 

Set Up: 
- sit on the double cable machine
- plant your feet up on the stabilizing platforms 
- grip the handles with each hand, neutral grip 
- sit upright, chest forward, drive your ribs down and brace
- keep your head/neck/spine neutral 
- pin your traps down

Execution: 
- keep your arms straight and raise your arms overhead into a Y shape 
- use your rear delts to control the movement 
- lower your arms back down in front of you again, arms extended forward

Seated Double Cable Y Raise

Rep Range: 2-4R, 2-4R, 2-4R, 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

Rep Count: 100R 
*broken up into however many sets needed to reach the 100R with good form and control. Keep rest to 10-15 sec
Tempo: steady 

Set Up: 
- set your incline bench to ~80 degrees
- grip a dumbbell in each hand, neutral grip 
- straddle the bench with your legs, plant your feet on the ground
- press your hips and chest into the back of the bench 
- squeeze your glutes and brace 
- extend your arms down so your dumbbells are positioned under your shoulders 
- keep your head/neck/spine neutral 

Execution: 
- extend your arms out to your sides, slightly in front of your torso 
- raise the dumbbells until they are in line with your shoulders at the top of the rep, palms down  
- lower your dumbbell with control until your dumbbells are positioned below your shoulders again 
- keep your traps down

Dumbbell Chest Supported Lateral Raise

Rep Range: 6-8R each side 
Tempo: 3 second eccentric 
Modification: single arm dumbbell overhead raise

Set Up: 
- grip a dumbbell in one hand, neutral grip 
- sit on a bench, plant your feet on the ground 
- extend your arm down to your side 
- keep your chest upright, drive your ribs down, and brace 
- keep your arm straight 

Execution: 
- lift the dumbbell forward and all the way up into the overhead position 
- make sure your arm is fully extended at the top of the rep, armpit forward and scap down 
- use a 3 second eccentric to lower the dumbbell back down by your side again 
- keep your trap down 
- keep your arm straight

Seated Single Arm Full ROM Overhead Raise

Rep Count: 5R 
Tempo: 3 second eccentric each rep + 10 second pause in the lengthened position of the final rep, each set
Modification: ab wheel rollout, plank walkout

Set Up:
- load the barbell with rubber plates that will give you the ability to roll the barbell back and forth
- get down into a kneeling positionand grip the barbell slightly wider than shoulder width. [pronated grip]
- depress your scapula and pin them down to keep control of the movement through your lats (and keep the 
movement from wrecking your shoulders)
- push your mid back through your scap and round your upper back just slightly
- drive your ribs in/down and contract your core

Execution:
- with a slight bend in the elbows (slight) use a 3 second eccentric to push the barbell away from your body
- extend your arms and roll the barbell out only so far that you still feel in control of the movement, and your lats feel fully stretched but still engaged. 
- the goal is to keep a neutral spine as you roll the barbell out into an extended position. Think about engaging the glutes and tucking your pelvis up (posterior pelvic tilt). 
- your body should be a straight line in the extended position, hips should be in line with the spine/torso (pretend you have no butt). 
- keep your arms locked in place, pull and roll the barbell back in, towards your quads. 
- round your back slightly at the top of each rep to help contract the core and lats together, each time 
- on your final rep hold in the lengthened position for 10 full seconds [roll the bar out only so far that you are able to still control the movement] 
- use a plank walkout to modify this movement

Barbell Rollout

Rep Count: 30R
Tempo: steady 
Modification: banded pull apart

Set Up: 
- position each side of the cable at shoulder height, no attachment 
- grip each knob of the cable on each side with the opposite hand 
- step into the center of the cable rig
- step back 1-2 step so your hands are in line with the cable, cable pulling straight on each side 
- extend your arms so your hands are in line with your front delts, palms down 
- squeeze your glutes, drive your ribs down 
- pin a slight bend in your arms

Execution: 
- pin your scap down and pull the cables across your chest and straight out to your sides
- when your hands are in line with your shoulders out to your sides, contract your rear delts 
- release the cables with control until your arms are extended forward again, hands in line with your front delts again 
- keep traps down 
-

Double Cable Lateral Extensions

Rep Range: 8-10R each side 
Tempo: slight pause at the top of each rep 
Modification: flat ground oblique reverse crunch 

Set Up: 
- lie in a supine position, sitting reverse on a decline bench [legs hanging off the lower part of the bench] 
- push your back into the bench
- lift your arms overhead and reach back to grip the bench behind you
- contract your lats, pin your elbows in, and point them forward 
- bend your legs and pin them at a 90 degree bend
- pull your belly button into your spine and brace

Execution: 
- use your core to lift your glutes off the bench and twist your knees towards the opposite side of your hip
- contract your obliques
- lower your glutes back to the bench, knees straight again 
- twist your lower body to the other side and contract obliques on the other side, alternate each rep

Decline Oblique Reverse Crunch

Rep Count: 5R
Tempo: power

*5R every 10 seconds 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart, toes pointing forward 
- bend your arms and point your elbows forward to rack the dumbbells on your shoulders 

Execution: 
- keep your feet planted on the ground, bend your knees softly
- press up onto the balls of your feet as you extend your legs
- simultaneously press the dumbbells up and into the overhead position
- squeeze your glutes, think armpits forward and drive your ribs down at the top of the rep 
- lower the dumbbells back to your shoulders with control
- “catch” the dumbbells on your shoulders with soft knees 
- reset and move into the next rep

Dumbbell Push Press

12/16 Shoulders and Core

No modification for hack squat. No weight is not modification. Overall okayish workout.

Jennifer

6/16 Quads, Glutes

Jessica

6/15 Shoulders, Arms

Really loved the trap bar grip on the stiff legs, hit soooo right ❤️‍🔥

Lizz

6/12 Hamstrings, Glutes

This felt great and the burnout was especially awesome!

Janet

6/11 Chest, Shoulders

💪🏻💪🏻💪🏻💪🏻❤️🔥❤️❤️

6/10 Back, Core/Abs

Elaine Rondon

Loved the ladder SS! As always such a good leg day! 🔥

6/9 Quads, Glutes

How many times can I say perfection in a single split? The limit does not exist ♾️

6/8 Shoulders, Arms

Please make this split a permanent workout option on the app! I have extremely mixed feelings about it, but I can’t deny the growth I’ve been seeing!

Michelle 

6/5 Hamstrings, Glutes

6/4 Chest, Shoulders

Absolutely loved everything about this one, a favorite for sure!

6/3 Back, Core/Abs

The burnout leg extensions were a really cool variation!

BabyLuv

Morgan

6/2 Quads, Glutes

Love the lat raise variety, hit just right ❤️

6/1 Shoulders, Arms

Calling the authorities because that box squat into reverse lunges superset-pyramid-drop-set shenanigans was attempted murder.  😤🥵

Mandy Rigsby

Alice

5/29 Hamstrings, Glutes

Vanessa

Shoulders and chest annihilation 🤸🏻‍♀️🥇🪂

5/28 Chest, Shoulders

I would love if there were more abs on ab day. But I adore all of the diff ways we worked the back.

I surprised myself today! Didn’t know i had the strength or stability to do the one leg pullover and I did!!! This split has really made its way into my top favorites already!

5/27 Back, Core/Abs

5/26 Quads, Glutes

All the corkscrews felt SOOO good today 💪🥰

5/25 Shoulders, Arms

Heather

Alexis

5/22 Hamstrings, Glutes

Solid chest day. Those around the worlds depleted the tank fully!

Tamara Feist

5/21 Chest, Shoulders

I'm trying to fall in love with the gym again and the structure of this split is helping significantly! Thanks Sam!

5/20 Back, Core/Abs

First day back! Almost 11 months postpartum. That was tough but so glad to be back at it.

5/19 Quads, Glutes

The trisets flowed so perfectly together!

Trisha Jones

5/18 Shoulders, Arms [NEW SPLIT!]

This day always feels so aligning for me 🥰

Just did the running part …needed that this morning 🔥

Yesenia

5/15 Shoulders, Core (sprints- DELOAD)

Wall sits never fail to bring the quad fire 🔥

Vonny

5/14 Quads, Glutes (abs-DELOAD)

Shoulders have been feeling a lot stronger to support these chest day moves!!

Lorena

5/13 Chest, Triceps (sprints- DELOAD)

5/12 Glutes, Hamstrings (abs- DELOAD)

Bicep endurance has improved so much over the course of this split 💪🥰

5/11 Back, Biceps (sprints- DELOAD)

Linz

Great split. Ready for a deload week though

5/8 Shoulders, Core (sprints)

Holly

5/7 Quads, Glutes (abs)

Flavia

Has anyone got triceps I can borrow? Mine are on 🔥🔥💪

Carol

5/6 Chest, Triceps (sprints)

Really love the eccentric focus on the 2-1 ham curls

JulieAnn

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

Molly

5/4 Back, Biceps (sprints)

One of the kick ass workout ever. Those snatches wow. Loved it. 😍

5/1 Shoulders, Core (sprints)

Lateral walks and step ups were challenging today, loved it. 😍

Omg the step ups 😭🥵. I will not be able to walk right tomorrow

Faith

4/30 Quads, Glutes (abs)

Took a week break cause was in a rut but we're back and feeling better 🔥 even with the break still progressing 🔥 all thanks to the intentional programming.

4/29 Chest, Triceps (sprints)

The contralateral reverse lunges felt really great today!

4/28 Glutes, Hamstrings (abs)

Karen Arce

Better than late than never 🥹🤷🏻‍♀️

4/27 Back, Biceps (sprints)

Jill

This split is by far my favorite. Please add Cardio days more🩵

Olivia Schneider

4/24 Shoulders, Core (sprints)

Gabrielle

McKayla

Loving this!! I needed to switch gears! Love the new challenge.

4/23 Quads, Glutes (abs)

Rachael

So good. I’ve been combining chest and shoulders for my 4 days a week split and works great!!!

4/22 Chest, Triceps (sprints)

Jessi mollak

Lisa

4/21 Glutes, Hamstrings (abs)

Pull ups will forever be a struggle 😂😂

4/20 Back, Biceps (sprints)

Love this program. Skipped run did deep stretches instead.

4/17 Shoulders, Core (sprints)

Shannon

4/16 Quads, Glutes (abs)

Energy on high today! Flew through that and finished feeling absolutely fantastic! A favorite for sure!!

4/15 Chest, Triceps (sprints)

Wow I really needed that! Feeling so strong and balanced 🥰❤️‍🔥

4/14 Glutes, Hamstrings (abs)

Kayla Staker

4/13 Back, Biceps (sprints)

Love the addition of core and ab work. Thank you. Always a challenge for me but worth it!

12/16 Shoulders and Core

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