Name: Playbook - Sam Sweeney - 12/2 Delts, Calves, Core [optional rest day]
Uploaded: 2024-03-04T17:09:28.547Z
Duration: 75 min
Description: 12/2 Delts, Calves, Core [optional rest day]

Always love how wood choppers make your obliques feel ❤️

Megan

Meghan

Audry

Deja

A good reminder that I need to work on core 🤣

Becky

Porchia

Shelly

I had so much fun with this workout. ❤️❤️❤️❤️🔥🔥🔥🔥🔥

Ann Marie

Bree

Regina

Happy Saturday!

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

Week 3 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/4-6R 
	
2. Weight Belt Donkey Calf Raise: 5S/10R paused + 10R steady [20R total- 2 second pause at the top of first 10 reps, steady tempo on final 10 reps]
	
3. Cable Woodchop: 4S/15R each side 
	
4a. Single, Single, Double Seated Scaption Raise: 3S/4-6R each side + 10R together [18-22R total]
4b. Chest Supported Dumbbell Press Out:	3S/8-10R 
	
5a. Hip Banded High Plank Hold: 3S/30 seconds 
5b. Hip Banded Walking Plank: 3S/30 seconds

12/2 Training Day Overview

Rep Range: 4-6R
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 Range: 10R paused + 10R steady 
*20R total
Tempo: 2 second pause at the top of first 10 reps, steady tempo on final 10 reps
Modifications: machine donkey calf raise

Set Up: 
- load a dip weight belt with appropriate weight 
- position one 25 lb rubber plate [or platform equal in height] in front of a flat bench 
- position the weight belt around your hips
- stand facing the bench
- step the balls of your feet on top of the plate under the bench, allow your heels to hang off the platform
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your torso forward, and extend your arms towards the bench
- plant your hands on the top of the flat bench, under your delts 
- keep a neutral head, neck, spine 

Execution: 
- keep your legs straight, and drive the balls of your feet into the platform 
- raise your heels off the ground and into full extension 
- contract your calves
- keep your toes glued to the platform and lower your heels towards the ground again
- feel a full stretch in your calves at the bottom of the rep

Weight Belt Donkey Calf Raise [tempo change]

Rep Count: 15R each side
Tempo; steady 
Modification: banded or dumbbell wood chop

Set Up: 
- attach a single arm handle to one side of the cable, position it high 
- step in front of the cable, facing 90 degrees from the hand
- reach your arms across to grip the handle with both hands, overlap your palms with a neutral grip 
- step away from the cable 2-3 steps 
- get into a hip width stance, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- reach your arms across your chest and high, in the direction of the cable 
- keep your hips square forward
- keep your arms straight 

Execution: 
- use your core to pull the cable across your torso and down towards the ground to the outside of your legs
- contract your core
- release the cable and stretch your arms across your torso and towards the cable again
- use your core to control the movement
- keep arms locked straight

Cable Woodchop

Rep Range: 4-6R each side + 10R together 
*18-22R total
Tempo: steady

Set Up: 
- set your bench to ~70-80 degree incline
- grip a dumbbell in each hand, neutral grip 
- sit on the bench, plant your feet on the ground, press your mid back into the bench 
- extend your arms down by your sides
- your dumbbells should hang down directly in line with your delts, just behind your torso
- keep your arms straight 
- tuck your chin

Execution: 
- keep one arm extended down by your side
- lead with your thumb and raise your other arm forward
- raise the dumbbell until it is in line with your front delt
- contract your delt
- lower your arm back down by your sides with control 
- complete the allotted reps on each side before completing reps with both arms together

Single, Single, Double Seated Scaption Raise

Rep Range: 8-10R
Tempo: steady 
Modification: bent over dumbbell press out

Set Up: 
- set your bench to 70-80 degree incline
- grip a dumbbell in each hand, pronated grip
- straddle the seat of the bench
- press your chest and hips into the back pad of the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your hips into the bench, tuck your chin
- squeeze your scapula together 
- lift the dumbbells and bend your arms on each side at 90 degrees, palms facing down to begin 

Execution: 
- extend your arms and press the dumbbells straight forward, away from you
- contract your delts, high back at the top of the rep 
- bend your arms and guide the dumbbells back to the start position, 90 degree bend in your arms
- keep your wrists locked straight throughout

Chest Supported Dumbbell Press Out

Compound Set

Time: 30 seconds
Tempo: hold
Modification: no band, or incline high plank hold

*use the pins of the rack or heavy dumbbells to secure the band on each side

Set Up: 
- secure a band low across a rack 
- sit on the ground in front of the band
- slide your lower body under the band, position the band across your low back, hips
- plant your hands on the ground, under your delts
- step your feet back into a high plank position 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep stiff, full body tension- make sure your body stays in a straight line
- hold this position 
- do not let your hips drop or rise, keep them in line with your torso
- hold the brace in your core to support the tension of the band

Hip Banded High Plank Hold

Time: 30 seconds
Tempo: steady 
Modification: no band, walking plank on knees

Set Up: 
- secure a band low across a rack 
- sit on the ground in front of the band
- slide your lower body under the band, position the band across your low back, hips
- plant your hands on the ground, under your delts
- step your feet back into a high plank position 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep stiff, full body tension- make sure your body stays in a straight line
- bend each arm, one at a time, and lower onto your forearms
- lift one hand off of the ground, one at a time, and extend your arms as you press
- do not let your hips drop or rise, keep them in line with your torso
- hold the brace in your core to support the tension of the band

Hip Banded Walking Plank

12/2 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$$ 🔥

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 😈

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!

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

Jennifer

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 ❤️‍🔥❤️‍🔥

12/2 Delts, Calves, Core [optional rest day]

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