Name: Playbook - Sam Sweeney - 2/23 Shoulders, Biceps, Triceps
Uploaded: 2024-03-04T17:09:28.857Z
Duration: 75 min
Description: 2/23 Shoulders, Biceps, Triceps

Jamie

This one hit a little bit of everything and feeling that great pump 💪

Megan

Pump is real 🔥 Love the last day of this split before deload 🔥 so much progress and I'm so happy

Lamia

Jenn

Kaila

Super great Sunday pump. Quick and efficient

Deena

Favorite arm day to date!  Those lateral raises burned so good!!

Amber

This split was SO good, hoping for a similar one next!!

Corrine

Vonny

It was great. I love working out and for my first hard workout I’m loving it.

Alyssa Wisher

This split has my heart💜
I loved the reps, tempo, and compound lifts🔥

Danielle Farley

Kimmy

Didn’t get to finish the last set…ran out of time BuT I still had an awesome workout. Thank you 🙏🏼

Lorena

Regina

It’s fuck it Friday lol was a good session just had some girl moments at the gym with my leggings of choice today lol

Porchia

Megan Laudick

Brooke

Maryse Lalumiere

Happy Friday!

Week 8 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. Barbell High Pull: 6S/20R, 15R, 12R, 10R, 15R, 20R [adjust load to fit rep count] 

4. Alternating Spider Hammer Curls: 5S/10-12R total 

5. Alternating Decline Corkscrew Skull Crushers: 5S/10-12R total 

6. Single Arm Recline Front Raise: 3S/12-15R each side

2/23 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: dumbbell high pull

Set Up: 
- rack the bar on the rack below hip height
- step behind the bar
- grip the bar with a pronated grip on each side, hands directly under your shoulders
- squeeze your glutes, pull belly button to spine, and set your brace
- lift the bar from the rack and step away from the rack 2-3 steps
- get into a hip width stance, toes forward
- keep your chest upright, shoulders back 
- begin with arms extended down in front of your torso 

Execution: 
- bend your arms and drive your elbows high and wide as you lift the bar
- pull the bar to chest level, elbows higher than your wrists at the top of the rep 
- contract your lateral delts, traps/high back 
- extend your arms and lower the bar down towards the ground, along the line of your torso 
- keep control of the movement, try to avoid swinging

Barbell High Pull

Rep Range: 10-12R total 
Tempo: steady

Set Up: 
- set your bench to 60-70 degree incline 
- grip a dumbbell in each hand, hammer grip 
- straddle the bench, facing the back pad 
- press your chest and hips against the pad of the bench 
- extend your arms down over the end of the bench, dumbbells directly under your front delts
- pin your traps down, shoulders back
- keep elbows under your shoulders

Execution: 
- keep one arm extended
- bend your other arm and lead with your thumb as you curl the dumbbell towards your front delt 
- contract your bicep
- keep your elbow pinned under your delt and extend your arm
- lower the dumbbell towards the ground again with control 
- alternate each rep

Alternating Spider Hammer Curls

Rep Range: 10-12R total 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand
- position yourself on the decline bench so your feet are at the high end of the bench 
- lie back in a supine position 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms and pin your elbows over your chest
- begin with a pronated grip at the top of the rep 
- tuck your chin

Execution: 
- keep one arm extended
- bend your other arm and lower the dumbbell towards your head on one side
- as you lower the dumbbell, rotate your grip to neutral at the bottom of the rep 
- extend your arm and press the dumbbell back up and over your chest again 
- rotate your grip back to pronated at the top of the rep 
- alternate each rep

Alternating Decline Bench Corkscrew Skull Crushers

Rep Range: 12-15R each side
Tempo: steady

Set Up: 
- set your bench to a 60-70 degree incline 
- grip a dumbbell in each hand
- sit on the bench, press your back into the pad and plant your feet on the ground 
- extend your arms down by your sides so they hang down behind your torso
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 

Execution: 
- keep one arm extended
- keep your other arm straight and raise the dumbbell straight forward until it is in line with your front delt
- rotate your grip to pronated at the top of the rep and contract your front delt
- lower your arm back down by your side again with control 
- alternate each rep

Single Arm Recline Front Raise

2/23 Shoulders, Biceps, Triceps

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 ❤️‍🔥❤️‍🔥❤️‍🔥

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

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

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 😉)

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

Shelly

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 ❤️

3/9 Full Body or Optional Rest Day

Jennifer

Amanda

3/8 Shoulders, Biceps, Triceps

Anne

As usual I underestimated the band work 😂

3/7 Quads and Glutes

Chest activation was absolutely fantastic 💯 👏 🤯

3/6 Chest and Triceps

3/5 Back and Biceps

My hammies will hate me tomorrow ☠️☠️☠️

3/4 Glutes and Hamstrings- NEW SPLIT!

This was a great workout to end the split 💪🏼 excited for next week!

Paige

3/2 Full Body or Rest Day [DELOAD WEEK]

Using the band for y raises was really a game changer for me! Lit up my whole back and rear delts ❤️‍🔥❤️‍🔥

3/1 Shoulders, Biceps, Triceps [DELOAD WEEK]

Oh so perfect peach 🍑really enjoyed this one 🥰

2/23 Shoulders, Biceps, Triceps

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