Name: Playbook - Sam Sweeney - 12/19 Shoulders, Core/Abs
Uploaded: 2026-06-17T00:04:41.274Z
Duration: 75 min
Description: 12/19 Shoulders, Core/Abs

These windmill variations have been so incredibly awesome 🤩

Megan

Nyakeh

Danielle

Jennifer

Molly

Brittanie

Taylor Willman

Morgan

Doug

Cuban press and 6 ways raise had my shoulders on 🔥

Deja

Marta

Kimmy

❤️‍🔥 amazing, thank you 🙏🏼

Lorena

Did anyone else underestimate that one as much as me??!🔥

Such a good one!  Shoulders on fire after that compound set!  Wow!!

Regina

Annie

JulieAnn

BabyLuv

Mike

Ending the week strong and I’ll be sore later.

Kimberly R

Happy Friday! 
 
Week 3 of 6 [week 6 deload] 

Pre Training Mobility and Warm Up: Please use the warm up listed and/or 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.

Shoulders, Core/Abs:

Mobility/Activation: 
a. Supine Swimmers: 2S/10R 
b. Standing External/Internal Rotations: 2S/5-10R each side

Strength: 
1a. Pre Exhaust: Slight Incline Seated Lateral Raise: 2S/20R 
1b. Pre Exhaust: Chest Supported Y Raise: 2S/10R

2. Primary: Seated Smith Machine Overhead Press: 3S/6-8R 

3. Secondary: Single Arm Overhead Farmers Carry: 3S/30 seconds each side

4. Tall Kneeling Kettlebell Snatch Windmill: 2S/8-12R total 

5a. Seated Dumbbell 6 Way Raise: 3S/6-8R 
5b. Seated Double Cable Cuban Press: 3S/8-12R

6. Decline Sit Up Plate Press: 2S/10R drop 10R

12/19 Training Day Overview

Rep Count: 10R
Tempo: steady
Modification: incline bench supported swimmers

Target: shoulders

Supine Swimmers

Rep Range: 5-10R each side
Tempo: slow, pause

Target: shoulder rotation

Standing Internal/External Rotations [against wall]

Mobility and Activation

Rep Count: 20R
Tempo: steady 

Target muscle group: shoulders

Set Up: 
- set your bench to a ~70 degree incline 
- grip a dumbbell in each hand, neutral grip
- sit on the bench, plant your feet on the ground, press your back into the bench 
- extend your arms down by your sides so they hang down slightly behind your torso
- keep your traps down, shoulders back 

Execution: 
- keep arms straight and raise them out to each side
- contract your delts at the top of the rep 
- lower your arms back down by your sides, slightly behind your torso

Slight Incline Seated Lateral Raise

Rep Count: 10R
Tempo: steady 

Target muscle groups: shoulders

Set Up: 
- set your bench to a ~70 degree incline 
- grip a dumbbell in each hand, pronated grip 
- straddle the seat of the bench, press your chest and hips into the bench 
- extend your arms down, over the end of the bench 
- pin your traps down, shoulders back 
- squeeze your glutes, drive your hips into the bench, brace
- keep your arms straight

Execution: 
- raise your arms into the overhead position in a Y shape
- contract your shoulders
- lower your arms down towards the ground again, over the end of the bench

Chest Supported Y Raise

Pre Exhaust Set

Rep Count: 6-8R 
Tempo; steady 
Modification: seated barbell or dumbbell overhead press

Target muscle group: shoulders 

Set Up: 
- position a bench in the center of the smith machine
- sit on the bench, plant your feet on the ground, press your back into the pad
- keep a tall torso
- extend your arms overhead to grip the bar with a pronated grip, just outside of shoulder width apart
- un lock the machine, extend arms overhead

Execution: 
- bend your arms, keep elbows traveling slightly in front of your torso
- lower the bar in front of you, to at least a 90 degree bend in your arms 
- extend your arms and press the bar overhead again

Seated Smith Machine Overhead Press

Rep Range: 30 seconds each side
Tempo: steady

Target muscle group: shoulders, core

Set Up: 
- grip a dumbbell in one hand, neutral grip
- extend your arm overhead, pin the dumbbell over your delt
- stand with feet together
- squeeze your glutes, set a neutral pelvis position, and brace
- tuck your ribs down 
- keep dumbbell pinned overhead

Execution: 
- hold a tight brace in your core
- walk forward with a slow and steady pace
- stabilize through your shoulder

Single Arm Overhead Farmers Carry

Rep Count: 8-12R total
Tempo: steady 
Modification: standing snatch windmill, tall kneeling snatch [no windmill], or tall kneeling windmill [no snatch]

Target muscle group: shoulders, core

Set Up: 
- place a kettlebell on the ground in front of you
- get down into a tall kneeling position
- squeeze your glutes, set a neutral pelvis position, and brace
- extend one arm down 

Execution: 
- reach down to grip the kettlebell with one hand
- snatch the kettlebell into the overhead position
- bend at you hips, push your hips to one side
- bend your other arm and reach your forearm to touch the ground in front of your
- keep your gaze on the kettlebell as you bend
- hold a strong brace in your core
- bend your arm and bring the kettlebell to your shoulder
- bring your torso upright and extend your arm to return the kettlebell to the ground in front of you
- alternate each side, each rep

Tall Kneeling Kettlebell Snatch Windmill

Rep Range: 6-8R 
Tempo: steady

Target muscle group: shoulders

Set Up:
- grip a dumbbell in each hand, sit on the bench, plant your feet on the ground
- extend your arms down by your sides, neutral grip on the dumbbells
- sit up tall, tuck your ribs
- keep your traps down, shoulders back 
- keep your arms straight

Execution:
- raise the dumbbell out to either side in a lateral raise motion 
- hold tension in your delts
- rotate your arms forward into a front raise position
- raise the dumbbells overhead
- reverse the movement and bring the dumbbells down into the front raise position again 
- immediately bring your arms out and then back down by your sides
- keep this one fluid movement, hold tension in your delts [front, lateral, rear]

Seated Dumbbell 6 Way Raise

Rep Range: 8-10R 
Tempo: steady
Modification:  seated dumbbell cuban press

Target muscle group: shoulders

Set Up: 
- sit on the bench, plant your feet on the platforms in front of you
- extend your arms forward to grip the handles with a pronated grip
- keep a tall torso, pin your traps down, shoulders back

Execution: 
- bend your arms, drive your elbows wide, in line with your shoulders
- keep your wrists straight and pull the cables as you externally rotate your arms so your knuckles are facing the ceiling, arms bent at 90 degrees
- extend your arms and press the cables overhead
- stabilize at the top of the rep, keep tension in your delts
- bend your arms back to 90 degrees
- keep elbows high, in line with your shoulders
- rotate your handles forward, internal rotation, keep wrists straight 
- keep this one fluid movement

Seated Double Cable Cuban Press

Compound Set

Rep Count: 10R drop 10R 
Tempo: steady
Modification: flat sit up plate press, or use no weight on decline bench 

Target muscle group: abs

Set Up: 
- lie in a supine position on a decline bench
*if you don't have a decline bench, slide a plate under one end of a flat bench to create a slight decline
- squeeze your glutes, set a neutral pelvis position, and brace
- grip a plate in both hands, neutral grip on either side
- keep plate at your chest at the bottom of the rep, elbows squeezed in close by your sides

Execution: 
- use your core to lift your back off of the bench 
- extend your arms and press the plate overhead as you sit into an upright position 
- contract your abs at the top of the rep
- hold tension in your core
- bend your arms and return the plate to your chest as you lie back in a supine position again

Decline Sit Up Plate Press

12/19 Shoulders, Core/Abs

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

Porchia

6/16 Quads, Glutes

Audry

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 ♾️

Katie

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!

Emily

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!

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!!

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

5/5 Glutes, Hamstrings (abs)

God those inverted rows get me every time 💀🫠

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!

12/19 Shoulders, Core/Abs

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