Name: Playbook - Sam Sweeney - 12/23 Delts, Calves, Core [optional rest day]
Uploaded: 2024-03-04T17:09:28.618Z
Duration: 70 min
Description: 12/23 Delts, Calves, Core [optional rest day]

Michelle Zabin

Megan

Julie

Kimmy

Eugenia

Paula

Doubled up today and this was the perfect 2nd😮‍💨

Tiffany

So thankful for this program and that it keeps me on track ☺️

Janelle

Jennifer

Boulder shoulders 🫵🏻💪🏻👊🏻🔥🤌🏻

Shelly

Mia Arrowsmith

Porchia

Megan Laudick

Steven

Happy Saturday!

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

Week 6 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/3-5R

2. Seated Dumbbell Overhead Press: 3S/8-10R

3. Band Resisted Hanging Bent Leg Raise: 6S/6-8R [3 second eccentric each rep]

4. Weight Belt Single Leg Donkey Calf Raise: 4S/10-12R each side [2 second pause at the top of each rep]

5. Band Resisted Plank Walkout: 4S/4-6R 

6. Dumbbell Chest Supported T Raise: 5S/10R

12/23 Training Day Overview

Rep Range: 3-5R
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: 8-10R
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.

Rep Range: 6-8R 
Tempo: 3 second eccentric each rep  
Modification: no band, banded or weighted lying reverse crunch, sub dumbbell in place of band 

Set Up: 
- secure the band low across the rack using the pins or safety bars [or use heavy dumbbells, just make sure they are appropriately heavy] 
- grip the pull up bar with both hands, pronated grip, shoulder width apart or slightly wider
- extend your body down from the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- think about breaking the bar in half, contract your lats
- keep your ankles flexed, hook the band over your shoelaces

Execution: 
- use your core to bend your legs and drive your knees towards your chest
- curl your pelvis up and contract your core
- extend your legs towards the ground again with control 
- keep the band positioned over your shoelaces to provide tension

Band Resisted Hanging Bent Leg Raise

Rep Range: 10-12R each side
Tempo: 2 second pause at the top of each rep 
Modification: no weight, or donkey calf raise machine

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 ball of one foot on top of the plate under the bench, allow your heel to hang off the platform
- bend your other leg and pin it at 90 degree
- 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 leg straight, and drive the ball of your planted foot into the platform 
- raise your heel off the ground and into full extension 
- contract your calf 
- keep your toes glued to the platform and lower your heel towards the ground again
- feel a full stretch in your calf at the bottom of the rep

Weight Belt Single Leg Donkey Calf Raise

Rep Range: 4-6R 
Tempo: steady
Modification: drop to your knees, and/or no band

Set Up: 
- loop a large loop band low around a rack or machine in front of you
- step in front of the band 3-4 steps away, face the band
- get down on the ground in a high plank position, head facing the band
- loop the band around each wrist and plant your hands on the ground under your front delts
- drive the balls of your feet into the ground, wider than hip width stance
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine
- hold stiff, full body tension

Execution: 
- walk each hand out, away from your body and towards the direction of the band
- do not let your hips fall and step your hands out as far as you are able to with control 
- resist the tension of the band as you walk your hands in and under your front delts again with control 
- hold tension in your core and delts throughout

Band Resisted Plank Walkout

Rep Count: 10R
*every 30 seconds
Tempo: steady

Set Up: 
- set your bench to ~80 degree incline
- grip a dumbbell in each hand, neutral grip 
- straddle the bench with both legs
- press your chest and hips against the back pad of the bench 
- extend your arms down on either side of your torso, dumbbells directly below your delts
- press your hips into the bench
- pin your traps down

Execution: 
- keep your arms straight and raise the dumbbells out to your sides
- contract your lateral delts
- hold tension in your delts and keep your arms straight as you rotate your arms straight forward into a front raise positin
- contract your front delts
- with straight arms rotate your arms back out to your sides again and then down by your sides with control 
- keep tension in your delts throughout
- keep your traps from taking over, lighten the weight if needed

Dumbbell Chest Supported T Raise

12/23 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

Audry

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

Omayma

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!!

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 🥵🥵🥵🥵

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! 🔥

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!

Serena

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

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 ❤️‍🔥❤️‍🔥

12/23 Delts, Calves, Core [optional rest day]

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