Name: Playbook - Sam Sweeney - 2/16 Shoulders and Core [CHALLENGE WK7/DAY3]
Uploaded: 2026-06-17T00:04:48.032Z
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

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 Kuc

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 

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]

No modification for hack squat. No weight is not modification. Overall okayish workout.

Porchia

Jennifer

6/16 Quads, Glutes

Audry

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 ♾️

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

6/5 Hamstrings, Glutes

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

Heather

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

JulieAnn

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!!!

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

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