Name: Playbook - Sam Sweeney - 12/9 Shoulders and Core
Uploaded: 2024-03-04T17:09:27.257Z
Duration: 65 min
Description: 12/9 Shoulders and Core

yangBAE

I really liked how that rear delt variation hit the deep underside of my shoulder girdle 💪

Megan

Kody Young

Alexandra Casi

Donalee

Emilie

Heather

Audry

Amanda

Meghan

Lakshmi Neelesh Nimmagadda

Ashlee

This one went quick! But it was a good one! 🔥

Insane. Failed a few of the last reps. Shoulders on 🔥🔥

Amie

Emily Laudenklos

Julieann Cunningham

Crushed it! Ready to switch it up. 💪🏻

Shelby

Loved it! I look forward to the workouts everyday! Challenges not only my strength but ny mobility

Victoria Clay

Porchia

Stacey

Tasha

Just a slowwww burnnnn this am! Loving this split!

Maranda

The shoulder burn was real today 😅🔥🔥🔥

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. Barbell Pin Stop Upright Row: 4S/6-8R [2 second hold at the top of each rep]

Compound Set: 
3A. Seated Lateral Raise: 3S/5R drop 10R 
3B. Cable Rope Crunches: 3S/8-10R [2 second eccentric, 2 second hold at the top] 

4. Otis Up: 6S/8R [30 seconds rest between sets]

Compound Set: 
5A. Single Arm Cable Scaption: 3S/8-10R each side [2 second hold at the top of each rep] 
5B. Single Arm Bent Over Rear Delt Fly: 3S/10-12R each side

12/9 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 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 Range: 6-8R
Tempo: 2 second hold at the top of each rep 
Modification: dumbbell upright row, or kettlebell upright row

Set Up: 
- position the pins or safety bars of your rack below your waist, at a height that your arms are able to be extended down in front of you and grip the bar resting on the pins/bars
- place your barbell on the pins/bars, load with appropriate weight or simply use the bar 
- step behind the bar, feet hip width, toes forward
- squeeze your glutes, pull your belly button to spine and brace
- grip the bar with a pronated grip, shoulder width or just inside 
- roll your shoulders back and keep an upright torso 

Execution: 
- pull the bar off the pins and bend both elbows as you row the bar up to chest height
- your elbows should be at or above shoulder height at the top of the rep, wrists straight  
- hold at the top for 2 seconds 
- lower the bar back to tap the pins with control 
- keep traps from raising, shoulders back
- keep a neutral head/neck/spine

Pin Stop Barbell Upright Row

Rep Count: 15R total [5R drop 10R]
*drop the weight by 20-50%
Tempo: steady 

Set Up: 
- position two pairs of dumbbells on the ground in front of you, one heavier and one lighter
- grip the heavier pair of dumbbells in each hand, palms facing in 
- sit on a bench, plant your feet on the ground with your feet hip width apart
- squeeze your glutes and drive your ribs down to brace and create a stable base
- lock in a slight bend in your arms 

Execution: 
- extend both arms out to your sides, keep the weight slightly in front of your torso as you raise 
- when your dumbbells are in line with your shoulders, palms down, contract your lateral delts 
- lower the weight back down by your sides with control 
- complete 5R with the heavier pair of dumbbells before dropping the weight and immediately completing 10R

Seated Lateral Raise

Rep Range: 8-10R
Tempo: 2 second eccentric, 2 second hold at the top of each rep 
Modification: banded crunch, weighted crunch 

Set Up: 
- attach the cable rope to one side of the cable and position it high 
- stand in front of the cable, face the cable 
- grip the rope with a neutral grip 
- step away from the cable 1-2 steps
- pull the cable and get down into a kneeling position 
- bend your arms, pin your elbows forward on either side of your head 
- squeeze your glutes, pull your belly button to your spine and brace 
- begin with your chest upright 

Execution: 
- keep the rope pinned in front of your head 
- pull the rope and crunch towards the ground 
- round your upper back slightly at the top of the rep
- contract your core and hold for 2 seconds with chest/elbows facing the ground 
- use a 3 second eccentric to release the weight with control as you lift your torso again until your chest is facing forward 
- think of your core as your pivot point, keep hips/knees in place- the only part moving should be your trunk

Cable Rope Crunches

Rep Count: 8R
Tempo: steady 
Modification: weighted sit up

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie on the ground in a supine position, chest up
- bend your legs and plant your feet on the ground
*optional to pin your feet under dumbbells or a machine to help you keep a stable base to work from 
- extend your arms holding the dumbbells and position the weight above your chest, palms facing in, arms fully extended

Execution: 
- use your core to lift your torso up and towards your legs 
- as you lift your torso, keep your arms extended but rotate the dumbbells so they are in the overhead position at the top of the rep 
- think about keeping a tall torso and neutral spine at the top of the rep
- drive your ribs down and contract your core 
- keep control of the movement and lower your back to the ground again with control
- as you lower your torso, rotate your dumbbells back over your chest at the bottom of the rep

Otis Up

Rep Range: 8-10R each side 
Tempo; 2 second hold at the top of each rep 
Modification: standing single arm dumbbell scaption raise 

Set Up: 
- use no attachment and position the cable low 
- step slightly to the side of the cable, facing away 
- stand with feet hip width apart, toes forward
- grip the knob of the cable with a neutral grip 
- squeeze your glutes, tuck your ribs and brace to keep a neutral spine 

Execution: 
- keep your arm straight, lead with your thumb, and lift the cable as you raise your arm out to a 45 degree angle 
- pause at the top, when your thumb is in line with shoulder height, for 2 seconds 
- keep your arm straight and lower the cable with control until your arm is back down by your side again 
- complete all reps on one side before moving to the next 
- keep traps down

Single Arm Cable Scaption Raise

Rep Range: 10-12R each side 
Tempo: steady 
Modification: single arm bent over dumbbell rear delt fly 

Set Up: 
- use no attachment and position the cable low 
- stand in front, facing 90 degrees from the cable 
- grip the knob of the cable with the arm furthest from the cable, pronated grip 
- push your hips back, bend your knees and move into a bent forward position, back flat
- keep your arm straight, a slight bend in your elbow is ok

Execution: 
- lead with your pinky and pull the cable under your torso and out to your side 
- when your pinky is in line with your torso, slightly under your shoulder, contract your rear delt 
- complete all reps on one side before moving to the next

Single Arm Bent Over Cable Rear Delt Fly

12/9 Shoulders and Core

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

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

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 ❤️

3/9 Full Body or Optional Rest Day

Jennifer

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 ❤️‍🔥❤️‍🔥

3/1 Shoulders, Biceps, Triceps [DELOAD WEEK]

Oh so perfect peach 🍑really enjoyed this one 🥰

12/9 Shoulders and Core

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