Name: Playbook - Sam Sweeney - 2/2 Shoulders and Core [CHALLENGE WK5/DAY 3]
Uploaded: 2024-03-04T17:09:25.456Z
Duration: 55 min
Description: 2/2 Shoulders and Core [CHALLENGE WK5/DAY 3]

Shoulders are on fire, especially my rear delts. 😬🔥♥️

Victoria

yangBAE

Wasn't my best today... something up with my stomach, only got 44s with the weighted plank and I used to do 2 min but the stomach...it's not holding up🥴😵‍💫

Caroline

McKenna

I crushed this one
Thanks Sam
Mad respect

Joyce

Kara

I had to know Sweendog's shoulders didn't get so good without some kicka$$ shoulder burning workouts! 💪🏼

Brie

Nicole

The recent use of tri-sets is really challenging me. Wow!

Christine

Nothing gets those delts poppin’ like high rep lat raises 💕💕💕

Megan

Surprised myself with being able to up weight on the Otis Up 🔥 regretted it for 6 sets though 🤣

Sammi

Lindsay

Probably won’t be able to blow dry my hair later🙄. Shoulders are dead! Thanks Sam!!🤣

Sarah

Those tri sets have been killing me all week!

Amanda Smith

Loved it. Would like more of these please

Firuza

I just TRIPLED my weighted plank hold time from week 3!! GAHHHHHH

Amanda

Marcyna

Well my arms fell off halfway through. 🥵

Tzania

Holy cow what a pump. Definitely did not expect that. My shoulders are weak after this.

Adriana Leon

Alexa

Michelle Correa

Susan

i can feel the progressive overload strength! My strongest week yet! PRs across the board! Thank you

Kate Wolf

Mary

Jennifer

Jordan

S.O.Shoulders! 
I had a great shoulder pump after!

DeAnna

Jeannie

That triset was the most intense triset of my shoulder life. 🙈🪦🪦

Veronica

I have NEVER had a shoulder pump like this before 🥵 definitely saving to hit this one again!

Morgan

Mike

Lacey

Sharlene

Stir the pot took on a whole new meaning today…🔥🥵

Caitlin

The Otis sit-ups 🤪 plus the triset, wowzers. I definitely underestimated this workout when I looked at it before starting. I need someone to come help me get dressed after yesterdays and todays workout 😅

Denise Hofer

I’m loving the way my shoulders are starting to look!!! 😘😘😘😘😘❤️❤️❤️❤️❤️

Cheri

Had a hard time getting the weight on and off my back for planks...my shoulders were so smoked!! Was a good one! Thanks, Sam!

Brooke

Boulder shoulders !!! 
Pony tail day def not 
gonna be able to flat iron my
hair today !!👍🏻💪🏻

Amy Maus

Marelys Duenas

Alli

Chris

Kimmy

Diva

[challenge week 5/day 3]

Happy Wednesday!

2/2 Training Day Overview: 

Suggested accessory equipment: large loop band 

Warm Up: foam roll, 10 mins stair stepper or steady state cardio of your choice

1. Seated Military Press: 5S/4-6R [1-2 warm up sets]

Triset: 
2. Seated Arnold Press: 4S/10R
3. Dumbbell Lateral Raises: 4S/20R
4. Banded Pull Aparts: 4S/30R

Compound Set: 
5. Chest Supported Dumbbell Y Raise: 3S/8-10R [2 second pause at the top of each rep] 
6. Stir the Pot: 3S/8-10R each way

7. Otis Up: 6S/10R every 10 seconds 

8. Burnout Challenge: Weighted Plank Hold: 1S/Failure [check back at week 5 to see your time to beat. Track your time.]

Optional Cardio: today would be a good day to add on additional cardio if you have the time. This is not required for todays training. I did the full body assault bike routine from the app.

Warm Up Sets: 1-2S
Rep Range: 4-6S
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 Range: 10R
Tempo: steady 

- 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 together until pinkies are together and palms are facing towards your chin/face. 
- keep the 90 degree bend in your arms, lead with the pinkies, and rotate the dumbbells back out until the palms face forward. [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 Count: 20R
Tempo: steady

- start with dumbbells down by your sides. 
- lock in a slight bend in your elbows. 
- keep tall as you extend arms out to each side
- extend the arms out so they are slightly in front of the torso. 
- raise the dumbbells until they are in line with the shoulders
- lower with control until dumbbells are by your sides

Dumbbell Lateral Raises

Rep Count: 30R
Tempo: steady 
Modification: cable facepulls or rear delt flies. 

- Start in a standing position, legs staggered or feet together
- Grip a large loop band shoulder width apart, or slightly wider (pronated grip)
*the more narrow the grip, the more tension the band will provide.
- Pin a very slight bend in the elbows, lead with the pinkies pull the band apart
- the scapula should not move as you pull the band, the concentration is on the rear delts. 
- contract the rear delts
- Keep a tight core and squeeze the glutes throughout to keep from hyperextending in the low back.
- on the last 30 seconds, hold on the contraction of the rear delts

Banded Pull aparts

Triset

Rep Range: 8-10R 
Tempo: 2 second pause at the top of each rep
Modification: bent over Y raise [no chest support]

- set an incline bench to 60-75 degrees
- grip a dumbbell in each hand [pronated grip]
- place at your chest/hips against the back pad of the bench 
- plant your feet on the ground. 
- lock your arms straight [as straight as you can sustain throughout the movement]
- start with arms extended down, dumbbells in line with the shoulders. 
- keep the scapula pinned as you raise the dumbbells up in a Y shape. 
- raise the dumbbells until the arms are extended and in line with the angle of the torso. 
- lower with control until the dumbbells are back below the shoulders.

Chest Supported Dumbbell Y Raise

Rep Range: 8-10R each way 
Tempo: steady 
Modification: plank hip swivels [in a plank position on your forearms, shift your hips from side to side- do 8-10R each side]

- position yourself in a low plank position [on your forearms] on a med ball or exercise ball. 
- the wider your stance, the more of a base you will have for stability. 
- squeeze the glutes and contract quads, hold the brace. [tuck the pelvis under]
- push your mid back through your scapula, pin the scapula. 
- position forearms on top of the med ball, med ball under the chest. 
- slowly begin to rotate your forearms in a circular motion, pushing the ball as you do. 
- complete 8-10 rotations before switching directions. 
- try to keep the hips from rising or swaying as you “stir”

Stir the Pot

Compound Set

Rep Count: 10R 
Tempo: steady 
Modification: sit ups or crunches. 

*10 reps every 10 seconds for 6 sets*

*use a ball or weight to pin your feet if you choose. 

- position yourself on the ground in a supine position [chest up]
- bend your knees and plant your feet on the ground. 
- grip a dumbbell in each hand, pronated grip
- extend the arms up so the dumbbells are over the shoulders 
- lock the arms in this extended position. 
- drive your low back into the ground and reach the dumbbells up and into an overhead position as you sit up completely. 
- keep the arms extended as you lower your back to the ground.

Otis Up

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

**Keep track of your time held, we will revisit this**

- 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

2/2 Shoulders and Core [CHALLENGE WK5/DAY 3]

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

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!

Katie

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 😉)

2/2 Shoulders and Core [CHALLENGE WK5/DAY 3]

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