Name: Playbook - Sam Sweeney - 2/2 Shoulders, Biceps, Triceps
Uploaded: 2024-03-04T17:09:28.756Z
Duration: 75 min
Description: 2/2 Shoulders, Biceps, Triceps

Jessie

Serena

Today, the shoulders have become boulders 💪💪 All the variations were equal parts challenging and fun 😍

Megan

Lamia

Loving the core at the start of every workout and the lower rep range on the main moves is pushing the weight up!

Katie

I am shocked with my progress for military presses and diamond push ups 😭 Sam you are the best with the programs, thank you!

Mandy

LOVING upper body workouts this cycle. not so much lower days 😬

kelly

Christina

Kiki

Georgie

A+ every👏🏾time👏🏾💪🏾👊🏾!!!

Kimmy

Vonny

Lorena

Corrine

Awesome bicep and shoulder burn and pump!

Kristin Ritter

My R shoulder wasn’t letting me do military press in the beginning 😩 however this was amazing as always!!

Danielle Farley

Channing

Brutal! This one kicked my ass in the best possible way! 🤪🔥

KristinNicoleFit

Becky

Janelle

Kristen

Soooo good! Happy Friday! First time I have been able to do diamond push-ups and I did them all!!! Getting stronger 💪🏼

Shelly

Porchia

Jenn

Tasha

Fridays pumps are perfect finish to the week

Megan Laudick

Steven

Maria Zenz

Happy Friday!

Week 5 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. Chest Supported EZ Bar High Pull: 6S/20R, 15R, 12R, 10R, 15R, 20R [adjust load to fit rep count] 

4. Cable Straight Bar Drag Curl: 5S/10-12R [3 second eccentric]

5. Diamond Push Ups: 5S/6-10R 

6. Single Arm Dumbbell T Raise: 3S/6-8R each side

2/2 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: 20R, 15R, 12R, 10R, 15R, 20R
*adjust load to fit rep count as appropriate
Tempo: steady 
Modification: chest supported dumbbell high pull

Set Up: 
- set your bench to a 70-80 degree incline
- load the ez bar with appropriate weight for the rep count
- grip the bar with a shoulder width or slightly inside, pronated grip
- straddle the seat of the bench, facing the back pad
- press your hips and chest against the pad of the bench 
- extend your arms down over the edge of the bench, directly below your delts
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin

Execution: 
- bend your arms and pull the bar towards your chin
- drive your elbows high and wide, out to your sides as you pull the bar
- contract your lateral delts at the top of the rep, elbows above your wrists [making a V shape] 
- extend your arms and lower the bar towards the ground again with control 
- keep your wrists straight 
- keep tension in your lateral delts
- keep your traps down, shoulders back

Chest Supported EZ Bar High Pull

Rep Range: 10-12R 
Tempo: 3 second eccentric
Modification: dumbbell drag curls

Set Up: 
- attach a straight bar to one side of the cable and position it low
- step in front of the cable, facing the bar
- take hip width stance, toes forward
- grip the bar with a supinated grip, shoulder width apart
- extend your arms down so the bar is in front of your torso, elbows positioned by your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your traps down, shoulders back

Execution: 
- bend your arms, drive your elbows back behind your torso
- curl the bar along the line of your torso, bar should stay close to your body as your elbows move back behind you
- when the bar is in line with your chest, contract your biceps
- lower the bar along the line of your torso again as you extend your arms down with control 
- be sure to fully extended your arms between reps 
- keep tension in your biceps, high back at the top of the rep 
- keep your wrists straight

Cable Straight Bar Drag Curl

Rep Range: 6-10R 
Tempo: steady 
Modification: narrow incline push ups or close grip bench press

Set Up: 
- place your hands down on the ground directly below your chest in a narrow, diamond placement, inside shoulder width
- step back into push up position, drive the balls of your feet into the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin, keep a neutral head, neck, and spine

Execution: 
- bend your elbows, keep them tucked close by your sides
- lower your chest towards the ground
- tap your chest to the ground if you are able, or get as close as you can
- extend your arms and press your chest away from the ground again 
- contract your chest and triceps at the top of the rep 
- keep your torso and lower body rising and lowering at the same time [watch for hips rising faster than your torso and vice versea]

Diamond Push Ups

Rep Range: 6-8R each side
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench, plant your feet on the ground 
- extend your arms down by your sides to begin 
- pull belly button to spine, and set your brace
- keep an upright torso, natural head, neck, and spine
- keep your arms straight

Execution: 
- keep one arm extended down by your side
- keep your other arm straight and raise the dumbbell out to your side
- when the dumbbell is in line with your lateral delt, contract your delt
- hold tension as you rotate the dumbbell forward, into the front raise position with dumbbell in line with your front delt
- contract your front delt
- reverse the movements and rotate your straight arm back out and and then down by your side with control 
- keep your traps down, wrists straight

Seated Single Arm Dumbbell T Raise

2/2 Shoulders, Biceps, Triceps

4/27 Full Body or Optional Rest Day

Ashlee

Jody

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!!

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!

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! 🔥

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

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 ❤️

2/2 Shoulders, Biceps, Triceps

Community

More workouts from Sam Sweeney