Name: Playbook - Sam Sweeney - 2/2 Shoulders and Core [CHALLENGE WK5/DAY 3]
Uploaded: 2026-06-17T00:04:48.107Z
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 Kuc

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

Ana lopez

Emily

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]

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

Porchia

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 ♾️

Katie

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!

Michelle 

6/5 Hamstrings, Glutes

Nyakeh

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

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!!!

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

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