Name: Playbook - Sam Sweeney - 2/16 Shoulders, Biceps, Triceps
Uploaded: 2024-03-04T17:09:28.797Z
Duration: 75 min
Description: 2/16 Shoulders, Biceps, Triceps

Love this split day the most and love how strong I feel now

Megan

Side lying lat raises just hit different 💪😍

Seated military press at 95lbs 😭 never thought I would be able to do it

Lamia

Manda

Kimmy

Becky

🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻🙌🏻

Megan Laudick

Yesss!!! 🔥🔥🔥 land mines are awesome this week

Stephanie

The gains in this split are unreal 😍👏🏼

Corrine

Joanne

Paula

Amber

Love getting stronger! Work outs are amazing!

Jody

Shonna

This was such a good one! Love the bicep and tricep lifts 🤩

Janelle

Vonny

Naijah

Regina

Not going to be able to lift my arms tomorrow 😅😂

Jenn

Porchia

Kristin Ritter

Rachel Seward

Brooke

Maryse Lalumiere

Tasha

Katie

Mike

Maria Zenz

Happy Friday!

Week 7 of 8 week split [week 9 will be a deload week] 

Goal of Split: Training days built around gaining strength through appropriate volume per muscle group, with an emphasis on repetition of primary movements in both strength and hypertrophy rep ranges. The optional core work included at the start of each training day is intended to help you connect to your body and serve as part of a pre training day warm up if you choose. 

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.

Shoulders, Biceps, Triceps: 

Optional Core Work: 
a. Kneeling Banded Woodchops: 3S/5-10R each side
b. Bicycles: 3S/20-30R each side 

Strength Training: 
1. [Phase 1] Seated Military Press: 4S/3R 

*rest 2-3 minutes between phase 1 and phase 2

2. [Phase 2] Seated Military Press: 2S/10R

3. Landmine Standing Overhead Press: 6S/15R, 12R, 10R, 8R, 10R, 15R each side  [adjust load to fit rep count] 

4. Standing Alternating Bicep Curls: 5S/10-12R total 

5. Alternating Double Cable Tricep Extensions: 5S/10-12R total 

6. Single Arm Side Lying Lateral Raise: 3S/12-15R each side

2/16 Training Day Overview

Rep Range: 5-10R each side
Tempo: steady 
Modification: cable or dumbbell wood chops

Set Up: 
- band a loop band high around a rack or machine
- get down on the ground in a high kneeling position in front of the band, facing 90 degrees from the rack 
- grip the band with both hands, pronated grip on the band 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your chest and hips square, facing forward
- extend your arms holding the band high and towards the rack to begin 

Execution: 
- use your core as you pull the band across torso and down low and towards your hip on the opposite side
- contract your core/obliques
- release the band and reach your arms high and towards the rack in the direction of the band

Kneeling Banded Woodchops

Rep Range: 20-30R total
Tempo: steady 

Set Up:
- get down on the ground in a supine position
- bend your arms and pin your hands behind your head
- lift your legs and bend them at 90 degrees, pin your knees over your hips 
- squeeze you glutes, pull belly button to spine, and set your brace 
- tuck your ribs and flatten your back into the ground 
- lift your upper back off the ground
- tuck your chin and keep your gaze at your ceiling 

Execution:
- twist your torso and drive your elbow towards your knee on the opposite side
- contract your obliques 
- bring your torso back to the start position 
- alternate each side 
- keep a steady pace

Bicycles

Optional Core Work

Rep Range: 3R 
Tempo: steady
Modification: seated dumbbell overhead press

Set Up: 
- position a bench [with back support] in the center of the rack
- set the barbell on the rack so you are able to extend your arms up and slightly behind you to easily grip the bar [elbows bent no more than 90 degrees as you un-rack the barbell]
- plant your feet flat on the ground and push your back into the back of the seat
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms overhead and reach behind you to grip the bar
- 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.]
- lift the barbell from the rack and position it directly overhead
- drive your ribs down 
- keep knuckles facing the ceiling 

Execution: 
- tuck the elbows just slightly in front of the bar and bend your arms
- lower the bar until it is in line with or slightly below your chin 
- elbows should reach 90 degrees or just below at the bottom of the rep
- drive your feet through the ground and extend your arms
- press the bar into the overhead position again, directly over your head 
- wrists should stay in line with the elbows

Seated Military Press [Phase 1]

Rep Count: 10R 
Tempo: steady
Modification: seated dumbbell overhead press

Set Up: 
- position a bench [with back support] in the center of the rack
- set the barbell on the rack so you are able to extend your arms up and slightly behind you to easily grip the bar [elbows bent no more than 90 degrees as you un-rack the barbell]
- plant your feet flat on the ground and push your back into the back of the seat
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms overhead and reach behind you to grip the bar
- 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.]
- lift the barbell from the rack and position it directly overhead
- drive your ribs down 
- keep knuckles facing the ceiling 

Execution: 
- tuck the elbows just slightly in front of the bar and bend your arms
- lower the bar until it is in line with or slightly below your chin 
- elbows should reach 90 degrees or just below at the bottom of the rep
- drive your feet through the ground and extend your arms
- press the bar into the overhead position again, directly over your head 
- wrists should stay in line with the elbows

Seated Military Press [Phase 2]

Rep Count: 15R, 12R, 10R, 8R, 10R, 15R each side 
*adjust load to fit rep count as appropriate
Tempo: steady 
Modification: standing single dumbbell/goblet overhead press

*If you do not have a landmine attachment, position one end of the barbell in the corner of a room or rack. Pad the bar with a towel if needed. 

Set Up: 
- position one end of the bar in the landmine attachment
- step to the free end of the bar and load with appropriate weight 
- face the bar in the standing position 
- bend forward to grip the end of the bar with one hand
- lift the bar to your front delt, tuck your elbow by your side, keep knuckles and elbow pointing forward 
- lean your chest into the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- get into a staggered stance and glue your feet to the ground 

Execution: 
- extend your arm and press the end of the bar away from you and overhead 
- lean your head under the end of the bar, arm fully extended at the top of the rep 
- bend your arm, keep your elbow tucked, and lower the end of the bar to your front delt again 
- keep your shoulders back, traps down

Standing Landmine Overhead Press

Rep Range: 10-12R total 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, supinated grip 
- stand with feet hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms down by your sides
- pin your elbows in line with or slightly behind your torso 
- keep a tall torso

Execution: 
- keep one arm extended by your side
- bend your other arm and curl your dumbbell towards your front delt on one side
- contract your bicep
- keep your elbow pinned by your side and extend your arm as you lower the dumbbell towards the ground with control 
- alternate each side
- keep traps down, shoulders back

Standing Alternating Bicep Curls

Rep Range: 10-12R total 
Tempo: steady
Modification: bent over alternating banded or dumbbell tricep kickbacks

Set Up:
- stand in front of the dual cable pulldown machine, facing the cables  
- grip each knob of the cables with the opposite hands so the cables criss cross in front of you
- bend your arms and pull the cables to pin your elbows by your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- lean your torso forward slightly and pin your traps down 

Execution: 
- keep one arm in the bent position 
- pull the cable and extend your arm down and out to your side
- contract your tricep 
- bend your arm and release the cable back towards the center again with control 
- alternate each side
- keep shoulders back, traps down

Alternating Double Cable Tricep Extensions

Rep Range: 12-15R each side
Tempo: steady 
Modification: standing single arm lateral raise

Set Up: 
- set your bench to ~70 degrees
- grip a dumbbell in one hand
- position yourself on the bench in a side lying position, hook your free arm closest to the bench over the edge of the bench 
- extend your arm holding the dumbbell down in front of your torso
- drive your side/hips into the bench 
- squeeze your glutes, pull belly button to spine, and set your brace

Execution: 
- keep your arm straight and raise your dumbbell in front of your torso and out to your side until it is in line with your lateral delt
- contract your lateral delt
- lower your arm and guide the dumbbell back down in front of your torso towards the ground 
- keep your body glued to the bench
- keep your traps down

Single Arm Side Lying Lateral Raise

2/16 Shoulders, Biceps, Triceps

Ashlee

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 ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

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

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

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!

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 ❤️

2/16 Shoulders, Biceps, Triceps

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