Name: Playbook - Sam Sweeney - 2/16 Shoulders and Core [CHALLENGE WK7/DAY3]
Uploaded: 2024-03-04T17:09:25.512Z
Duration: 65 min
Description: 2/16 Shoulders and Core [CHALLENGE WK7/DAY3]

Pamela

Joyce

Such a good one! Feeling stronger with the strict military press and really enjoy the lower weight/high rep shoulder exercises. Love a good burn after shoulder day! Thanks guys

McKenna

Lisa

Somehow I couldn’t even lift my new PR for military press… 
But I tripled my weighted plank hold. 
Eh.

Amanda

One of my favorite shoulder days yet! Those scap and lat raises with the pause were tough, but I can feel the benefit and am motivated to get that pause phase better! Also fav exercise today were t-raises. So challenging and feels so good!!

Megan

Alex

Be careful, you’re making me learn to like training shoulders!

Sarah

Mattie

Lindsay

Michelle Correa

Holy exploding shoulders Batman! 🤣💯‼️

Donalee

Kate Wolf

Kelli Coffey

Wow, I feel jacked after this workout lol.

Denise Hofer

Sara

Plank work is the worst in the best way 🥵💪

Jeannie

Susan

Sue Yanchulis

Alyssa

Kenia

At my yearly physical, my pcp commented on how strong my abs felt compared to most people. While I definitely don’t have visible abs.. I count this as a win and because of this challenge! 🔥🔥

Corrine

Mary

This was a MF but I loved every sweat drop of it 🔥🔥🔥🔥

Nyakeh

Jillian

Wow!  That 👏🏾was 👏🏾 good👏🏾👍🏾

Kimmy

Yayaya redeemed myself from the other day🥳 weighted planked to 2:05 ! Smol victories make the world go round 💪

Caroline

Sidney

Katie

Rikki Meilleur

My delts are dead as disco- great workout ❤️‍🔥

Jessie

Amanda Howell

It hurts to leave my arms hanging down 🤣 But I hit 105 on military press! Loving the growth!!

Jordan

Catherine

“With all the force of a great typhoon!” 🌪 Absolutely astonishing stuff ❤️‍🔥

Kody Young

PB on my military press!! 80x2x2 🎉 Still chasing 95lbs but getting stronger

Fantastic workout, loved that core superset

Chris

Bailey

My core is on 🔥 killer shoulder core day

Francesca

PR’d today! This workout had me feeling right this morning!!

Carmen

Loved it! Plank shoulder taps is one of my favorite. Did 3 sets of 1 min. Thank you! 🙏

Mia Arrowsmith

Kayli

The strength 💪🏼💪🏼💪🏼 so mentally challenging today! Amazing ❤️

Shannon Smolinski 

Had to stop yesterday’s workout after only two exercises do to ongoing back pain, and I have to admit that I hated giving up, but the pain is better today and the workout was great!

Rachel

Erika

Michelle Zabin

Definitely saving this workout! Shoulders on 🔥

Timi Jo

[Challenge week 7/day 3]

Happy Wednesday!

2/16 Training Day Overview: 

Warm Up: foam roll, upper body warm up and activation routine A from app. 

1. Seated Military Press: 6S/2-4R [2 warm up sets]

2. Seated Arnold Press: 5S/10R [30 seconds rest between sets] 

Compound Set: 
3. Seated Scaption Raise: 3S/5R w/ double cables drop 10R w/ dumbbells [3 second pause at the top of each rep on your first 5 cable reps, steady tempo on your drop set with dumbbells]
4. Incline Bench Supported Lateral Raises: 3S/5R drop 10R [3 second hold at the top of each rep on your first 5 reps, steady tempo on your drop set]

Compound Set: 
5. Single Arm Straight Leg OH Sit Up: 3S/8-10R each side 
6. Plank Alternating T Raise: 3S/16-20R total [8-10R each side]

7. Plank Shoulder Taps: 1 minute 

8. Burnout Challenge: Weighted Plank Hold: 1S/Failure [this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 1, 3, and 5.]

Warm Up Sets: 1-2S
Rep Range: 2-4S
Tempo: Power
Modification: Seated dumbbell overhead Press.

- position a bench [with back support] in the center of the rack. 
- set up the barbell on the rack so you are able to extend your arms up and 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. 
- extend your arms up and reach them 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.]
- un rack the barbell from behind and position it overhead. 
- tuck the elbows just slightly as you lower the bar
- elbows should reach 90 degrees or just below at the bottom of the rep. 
- drive your feet through the floor as you extend the arms and press the weight back overhead. 
- wrists should stay in line with the elbows.

Seated Military Press

Rep Count: 10R
Tempo: steady 

*only 30 seconds rest between sets*

- sit on a bench with back support 
- plant your feet on the ground and press your back into the back of the seat. 
- grip a dumbbell in each hand and rest them on your quads. 
- raise the dumbbells by lifting each leg and kicking the dumbbell up into the overhead position, palms facing forward. 
- tuck your elbows just slightly in front of the shoulders as you lower the dumbbells to 90 degrees or just below. 
- rotate the dumbbells until pinkies are together and palms are facing you. 
- keep the 90 degree bend in your arms, and rotate the dumbbells out until the palms face forward, pinkies out. [keep this one fluid motion]
- immediately press the dumbbells into an overhead position. 
- keep dumbbells in line with the shoulders at the top of the rep.

Seated Arnold Press

Rep Range: 5R [cables] drop 10R [dumbbells] 
*drop the weight by 20-50% on your drop set, when you move to dumbbells. 
Tempo: 3 second hold at the top of each rep on your first 5 reps, steady tempo on your drop set. 
Modification: use dumbbells in place of cables for the first 5 reps. 

- set an incline bench to 60-75 degrees and position it in the center of a double cable rig. 
- position each side of the cable low
- grip the knobs of each cable and sit on the bench
- keep a neutral spine as you lean your torso forward, so your back is not pressed against the bench. [chest still facing forward, head/neck/spine neutral]
- allow your arms to hang down in the line with your shoulders, behind your torso
- keep arms straight
- lead with the thumbs and raise the cables until they are shoulder height
- bring the thumbs together at the top of each rep just slightly 
- pause for 3 seconds on the first 5R
- lower with control until arms are fully extended down. 
- drop the cables and pick up dumbbells, [drop your weight by 20-50% from cables to dumbbells]
- lean back so your back is now pressed into the bench, feet planted on the ground, arms extended down by your sides
- complete 10R more with a steady tempo

Seated Scaption Raise [drop set, every set]

Rep Range: 5R drop 10R 
*drop the weight by 20-50% on your dropset
Tempo: 3 second hold at the top of each rep on your first 5 reps, steady tempo on your drop set


- set the bench to a 60-75 degree incline. [almost upright]
- press your chest/hips against the bench, dumbbell in each hand. [keep hips pressed into the bench]
- extend arms down so they are in line with your shoulders, slightly in front of your torso. 
- keep your arms straight [soft bend is ok]
- keep palms down as you raise the dumbbells out to each side until they are shoulder height. [dumbbells should be slightly in front of the shoulders at the top of the rep]
[hold for 3 seconds at the top of each rep on your first 5 reps]
- lower with control until arms are extended down.
- after completing 5 reps with a hold at the top, drop the weight by 20-50% and continue with 10R, steady tempo

Incline Bench Supported Lateral Raise [drop set, every set]

Compound Set

Rep Range: 8-10R each side
Tempo: steady 
Modification: no weight, or dead bugs  

- lie on the ground with legs extended straight out. 
- grip a dumbbell in one hand and extend your arm up so the dumbbell is over your front delt in the start position
- find one spot on the ceiling to focus on. 
- activate your core by thinking “ribs down” 
- reach the dumbbell up and overhead as you sit up
- dumbbell overhead in line with the shoulder and chest facing forward at the top of the rep
- lower your back to the ground with control and guide the dumbbell back to the start position [in line with your front delt] 
- keep your arm extended throughout, lock in your OH brace. [use your scapula to support your overhead hold here, pin the scap down and reach] 
- complete 8-10R each side.

Straight Leg Single Arm OH Sit Up

Rep Range: 16-20 reps total [8-10 reps each side]
Tempo: steady 
Modification: drop to your knees

- with a dumbbell in each hand get down on the ground in a high plank position, dumbbell positioned under the shoulders. 
- take a wide stance with your feet to create a stable base. 
- squeeze your glutes and quads to hold the brace in your core. 
- stabilize on one side as you carefully pick up one dumbbell and rotate your hips to face one side
- as you rotate your hips to the side,  extend the working arm up so the dumbbell is in line with your shoulder at the top of the rep, palm facing out . 
- bring the dumbbell back to the ground with control and alternate by picking up the other arm and repeating on the other side. 
- as you move from side to side your feet should also rotate to each side to ensure a stable base as you raise the dumbbell in the side plank position.

Plank Alternating T Raise

Time: 1 minute
Tempo: steady 
Modification: drop down to your knees

- get down on the ground in a high plank position on your hands, hands just under the shoulders 
- the wider your base [the stance of your feet] the more stability it will provide. 
- squeeze your glutes and quads simultaneously to hold the brace and create ‘full body tension’ 
- push your mid back through your scap and keep this position. 
- pick up one hand and cross it under your chest and over to tap the opposite shoulder. 
- bring the hand back to the ground and alternate by bringing the other hand to touch the opposite shoulder. 
- try to keep your hips from shifting too much as you tap each shoulder
- keep the hips in line with your torso [watch for them rising or sinking]

Plank Shoulder Taps

Time: Failure
Tempo: Hold
Modification: no weight, planks on knees or planks with hands elevated on bench.

** [this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 1, 3, and 5.] 

- position a weight plate on your back
- get into a low plank position
- tuck your pelvis, squeeze your glutes, and contract the quads to hold the brace. 
- push your mid back through your scap and hold this position. 
- body should stay in a straight line [watch for the hips rising or falling throughout]
- keep track of your time and hold until failure.

Burnout Challenge: Weighted Plank Hold

2/16 Shoulders and Core [CHALLENGE WK7/DAY3]

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

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!

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

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!

2/16 Shoulders and Core [CHALLENGE WK7/DAY3]

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