Name: Playbook - Sam Sweeney - 12/9 Shoulders and Core
Uploaded: 2026-06-17T00:04:46.731Z
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

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

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 ❤️‍🔥

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

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

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

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!

12/9 Shoulders and Core

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