Name: Playbook - Sam Sweeney - 12/2 Shoulders and Core
Uploaded: 2026-06-17T00:04:46.765Z
Duration: 65 min
Description: 12/2 Shoulders and Core

Mimi

New PR on military press today 🤩 also loved the oblique work today 💓

Megan

Veronica

Had to mix up the order this week due to work. And this was the perfect Sunday afternoon burner. Thank you!!!

Audry

😮‍💨 the end of the week was a rough one for me but we’re starting fresh tomorrow 💪🏼💪🏼

Brittany

Steph Sydow

Johanna Tisdale

Might be my favorite day of the week 💪🏼

Kathryn Whitten

Michelle 

The shoulders and Core combo is the best! 🔥🔥

Emily

Loved the flow of this workout! Definitely needed after working an overnight shift! Hope everyone has an awesome weekend!

Lizz

Kelly

Upper body just keeps getting stronger, thanks to YOU 🫶🏼

Janelle

My shoulders are legit on fire. I died and then came back to life lol

Shelby

Porchia

Pumped shoulder and good abs after long time no cramps finally in core work out :)

Lakshmi Neelesh Nimmagadda

Loved this shoulder burn on this beautiful Friday! 🤙🏻

Samantha

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. Incline Bench Supported Dumbbell Y Raise [neutral grip]: 4S/6-10R
1B. Standing Military Press: 4S/4-6R, 4-6R. 4–6R, 8-10R 

2. Single Arm Cable Lateral Raise: 4S/10R, 8R, 6R, 4R [3 second eccentric]

Compound Set: 
3A. TTB or Hanging Leg Raise/Knee Ups: 3S/6-8R [pause at top of each rep]
3B. Seated Partial Rep Dumbbell Front Raise: 3S/12-15R  

4. Plank SeeSaw: 4S/15R [15 second hold on final rep of each set] 

Compound Set: 
5A. Seated Cable Rope Facepull: 3S/12-16R total [tempo change- 3 second hold at the top of your first 6-8R + no hold on final 6-8R]
5B. Oblique Reverse Crunch: 3S/20R total [10R each side]

12/2 Training Day Overview

Rep Range: 6-10R 
Tempo: steady 
Modification: bodyweight or PVC pipe raise 

Set Up: 
- set your incline bench to ~70-80 degrees 
- grip a dumbbell in each hand, neutral grip 
- straddle the bench and press your chest/hips against the back of the bench 
- squeeze your glutes, pin your scap down [shoulders back], and brace
- extend your arms down so your dumbbells are in line with your shoulders 
- keep your head/neck neutral 

Execution: 
- keep your arms straight and lead with your thumbs as you raise the your arms overhead in a Y shape 
- raise your arms until your arms are straight overhead, dumbbells in line with your torso 
- lower the dumbbells with control until your arms are extended under your shoulders again 
- keep your traps down

Incline Bench Supported Dumbbell Y Raise [neutral grip]

Rep Range: 4-6R, 4-6R, 4-6R, 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: 10R, 8R, 6R, 4R each side 
Tempo: 3 second eccentric 
Modification: single arm dumbbell lateral raise

Set Up: 
- attach the single arm handle to the cable and position it low 
- stand in front of the cable, facing 90 degrees from the cable 
- grip the handle with the hand furthest from the cable, neutral grip 
- step away from the cable 1 step
- keep your arm straight 
- squeeze your glutes, tuck your ribs and brace to create a stable base 

Execution: 
- pull the cable and raise your arm out to your side 
- raise the cable across your body, in front, until your hand is in line with your lateral delt
- your arm should be positioned straight out to your side [/and slightly in front of your torso] 
- contract your delt 
- use a 3 second eccentric to lower the cable with control 
- keep your torso/hips square forward
- keep your traps down and chest up 
- keep your arm straight 
- complete all reps on one side before moving to the next side

Single Arm Cable Lateral Raise

Rep Range: 6-8R 
Tempo: pause at the top of each rep 
Modification: hanging straight or bent leg raise or forearms supported straight or bent leg raise

Set Up: 
- grip the pull up bar shoulder width, or just outside, pronated grip [thumb wrapped under the bar to secure your grip]
- allow your body to hang down extended from the bar 
- think about pinning your scap and pointing your armpits forward with shoulders back 
- squeeze your glutes, point your toes
- pull your belly button to your spine, tuck your ribs and brace to hold this position 

Execution: 
- depress your scapula, contract your lats, and think about pulling your upper body back as you lift your legs straight forward until your toes are in line with your hips [the crease of your hips]
- if you can, continue to raise your legs to tap your toes to the bar above you [keep legs straight]
- lower your legs and hips back below the bar with control until your are hanging extended down from the bar again 
- try not to swing, keep control of this movement and keep a steady pace

TTB or Hanging Leg Raise/Knee Ups

Rep Range: 12-15R
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, pronated grip 
- sit on a bench, plant your feet on the ground
- extend your arms and rest the dumbbells on your quads, palms down 
- sit upright with chest facing forward 
- tuck your ribs/brace

Execution: 
- keep your arms straight and lift the dumbbells off of your quads and at ~45 degree angle from your shoulders 
- raise the dumbbells to shoulder height
- keep your arms straight and lower your dumbbells back to tap your quads 
- this should be a steady repetitive movement

Seated Partial Rep Dumbbell Front Raise

Superset

Rep Count: 15R 
Tempo: 15 second hold on final rep of each set
Modification: high plank see saw

Set Up: 
- get down on the ground in a low plank position 
- plant your forearms on the ground so your elbows are slightly in front of your shoulders, forearms shoulder width apart
- plant hands on the ground, grip the ground with your fingers, press your forearms into the ground 
- plant feet together on the ground- close
- squeeze your glutes, pull your belly button to your spine, tuck your ribs and brace
- keep a neutral head/neck/spine 

Execution: 
- drive your elbows into the ground and shift your entire body forward until your shoulders are on top of your elbows 
- keep full body tension and contract your lats and core simultaneously 
- rock your body back to the start position  so elbows are slightly in front of your delts again 
- continue to ‘see saw’ or rock back and forth for 15 reps 
- on your final rep hold a rkc plank [elbows in front of your shoulders] for 15 full seconds 
- contract your lats/core, squeeze your glutes together as you hold this position

Low Plank See Saw

Rep Range: 12-16R total [6-8R + 6-8R]
Tempo: 3 second hold at the top of the first 6-8R, no hold on final 6-8R 
Modification: banded face pull, banded pull apart, or rear delt row 

Set Up: 
- attach the rope and sit on the seated cable machine 
- position your feet on the stabilizing platforms, keep a slight bend in knees  
- grip the rope with a neutral grip, thumbs positioned towards you
- keep a neutral head/neck/spine and lean your torso forward just slightly 
- extend your arms towards the direction of the cable 
- pin your shoulders down and back

Execution: 
- lead with your thumbs as you bend your arms and pull the rope back and towards your face
- think about ripping the rope apart as you drive your elbows to either side of your shoulders
- when your elbows are in line with, slightly below, your shoulders- contract your rear delts 
- release the cable with control until your arms are fully extended towards the cable again 
- keep chest facing the cable 
- keep this motion isolated on the rear delts, we want less scap movement here and more pull with the rear delts 
- pay attention to the tempo change halfway through your rep count

Seated Cable Rope Facepull [tempo change]

Rep Count: 20R total [10 crunches each side]
Tempo: steady 

Set Up: 
- get down on the ground in a supine position 
- bend your legs at 90 degrees, point your toes 
- plant your arms on the ground on either side of you or reach your arms overhead and hang onto a bench or rack for control 
- draw your belly button to your spine, tuck your ribs and brace 

Execution: 
- lift your hips off the ground
- shift your lower body slightly to one side as you crunch towards shoulder on one side
- contract your obliques on that side
- keep your legs bent, lower your hips back to the ground 
- continue with alternating each side, each rep

Oblique Reverse Crunch

12/2 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 ❤️‍🔥

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!

6/5 Hamstrings, Glutes

Nyakeh

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!

12/2 Shoulders and Core

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