Name: Playbook - Sam Sweeney - 12/16 Shoulders and Core
Uploaded: 2024-03-04T17:09:27.313Z
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

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

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!

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 ❤️

12/16 Shoulders and Core

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