Name: Playbook - Sam Sweeney - 2/23 Shoulders and Core [CHALLENGE WK8/DAY3]
Uploaded: 2024-03-04T17:09:25.545Z
Duration: 65 min
Description: 2/23 Shoulders and Core [CHALLENGE WK8/DAY3]

That kinda workout you feel the pain during the workout and know your ganna be feeling it the next morning! Killer shoulders no joke!

Amar

💪🏻💪🏻💪🏻💪🏻❤️❤️❤️❤️

Donalee

Emilie

Adored that!!! The lat raise compound and core compound were absolute magic 💕💕💪

Megan

That shoulder day was nuts! PB on OHP of 85 🙌🥳🔥

Sarah

DeAnna

Amanda

Jean

Michelle Correa

Christina

My arms are so tired I don’t know how I’m going to get dressed today

Kelli Coffey

Kate Wolf

Cynthia

Dedra

Phew.  Those lateral raisee gave me a PUMP!

Whoot whoot finishing this 8 weeks with a shoulder press pr!

Cindy Smith

Totally burnt my shoulders out! I loved it!

Cori

Ahhhh this was so so good! So much variety…good for the soul, mind and body!

Jennifer

Corrine

I did this one yesterday but forgot to complete! 😭 but anyway LOVED THE PUMP! My favorite day

Carmen

Kate

Feeling that Boulder shoulder pump today !!! Won’t be able to lift anything later !! 💪🏻

Amy Maus

Great last shoulder & core day of the challenge!!

Olivia Phillips

The last exercise of this workout didn’t really make it for me. I prefer when there is multiple sets then one failure set

Samantha

Shoulders burning- mission accomplished😊

Chris

Perfect way to end out this last shoulder+core day of the challenge 💪 so much thought goes into the programming of each day and it definitely shows. Thank you Sweendogg Fitness 🙌❤️🙌

Katie

Jimmy

Amanda Howell

Seeing so much strength increase in the shoulders!

Catherine

I did not mean to hit one star smh. Literally my arms don’t work because of the workout

Tiffany

So good! 🌶🌶🌶 I feel the burn in every fiber of my being. Thank you, Sam!

Mia Arrowsmith

Did anyone else think the finisher was going to be a piece of cake....SIMPLE IS ALWAYS THE HARDEST😅😅🥵🥵 I only got to 30 before my shoulders completely gave out😅😂

Caroline

Talk about burn 🔥 Killed it as always 🤟🏽🤟🏽🤟🏽

Shannon Smolinski 

Jane

Oh my goodness!!! What a way to close out shoulders/core for the challenge. 💪 I am so proud of the progress I’ve made!! 🔥

Kody Young

Thank you sam for pushing me today!!! your workouts keep get more killer as the time goes on- exactly what i need hehehe! 😈

anniee

💪🏼💪🏼🙌🏼🙌🏼🙌🏼🙌🏼

gloria

Lorena

Shoulders & arms are on 🔥right now, but this was a damn good workout 👊🏾!

Kimmy

Favorite shoulder and core workout for this split

Paul

Thanks to these progressions my shoulder strength has greatly increased. Loving the definition💕

Anne

Death by delts☠️ loved every min of it!!!

Jenn

Happy shoulder day!! Hurts so good! #sweenpuppies graduating to DAWGS!

Angela Christine

Terrific workout. Noels ‘you got it, drive, easy, come on’ during the first set came in quite handy with my reps! An added bonus!

Paula

So good!! It was tough and I had to watch my form so carefully and go slow, so I didn’t aggravate old injuries, but dang it was good!!!

NATASHA

That was a spicyyyy shoulder day 🔥🔥

Rikki Meilleur

[Challenge week 8/day 3]

Happy Wednesday!

2/23 Training Day Overview: 

Suggested Accessory Equipment: large loop band 

Warm Up: Foam Roll, 10 minutes steady state cardio 

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

2. Barbell Push Press: 5S/10R [every 30 seconds]

Compound Set: 
3. Seated Dumbbell Lateral Raise: 3S/1R + 20R [10 second hold at the top of the first rep, steady tempo on the last 20R]
4. 6 Way Raise to Banded Pull A parts: 3S/6-8R 6 way raise + 15R banded pull a parts 

Compound Set: 
5. Plank Walkout: 3S/6-8R [weighted for difficulty]
6. Weighted Crunch: 3S/20R 

7. Barbell Overhead Carry: 1S/1 Minute 

8. Burnout Challenge: Banded Behind the Head Overhead Press:  1S/F [this is the last time you will revisit this burnout challenge during this split, push yourself to beat your time from weeks 2, 4, and 6.]

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 [every 30 seconds]
Tempo: steady/power
Modification: dumbbell push press, or standing dumbbell overhead press. 

- set up the barbell on the rack so you are able to use a front racked/clean grip to load the bar [elbows pointing forward, palms facing up]
- step back from the rack 2-3 steps 
- keep a neutral head/neck/spine and hold the brace in your core. 
- bend your knees and immediately push up onto your toes as you press the barbell into the overhead position. 
- tuck your ribs at the top of the rep to protect your back and hold your brace. 
- lower the barbell back to your shoulders/high chest with control, catching the bar with “soft knees” and continue reps.

Barbell Push Press

Rep Count: 1R + 20R  [21R total]
Tempo: 10 second iso hold at the top of the first rep, steady tempo on the last 20R

- sit on a bench with back support 
- plant your feet firmly on the ground
- grip a dumbbell in each hand and start with your arms extended down by your sides. 
- lock in a slight bend in your elbows 
- raise the dumbbells and extend your arms out to your sides until the dumbbells are in line with your shoulders. 
- palms facing down at the top of the rep 
*on the first rep, hold at the top for 10 seconds. 
- lower with control until arms are back down by your sides. 
*continue into 20 steady reps.

Seated Dumbbell Lateral Raise

Rep Range: 6-8R [6 way raise] + 15R [banded pull aparts]
Tempo: Steady
Modification: modify banded pull a parts with dumbbell rear delt fly


- begin with dumbbells in each hand, arms by your sides. 
- squeeze the glutes and brace the core to keep from swaying or swinging too much throughout. 
- keep the arms straight. 
- raise the dumbbells out to your sides
- immediately rotate them forward, dumbbells in line with the front delts. 
- immediately raise the dumbbells overhead, palms facing forward at the top of the rep. 
- reverse the movement and lower with control.
- once you have complete 6-8R of the 6 way raise, drop the dumbbells and pick up your large loop band. 
- 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.
- lock in a very slight bend in the elbows, and pin the scapula
- lead with the pinkies and pull the band apart until your arms are extend out to your sides pinkies in line with your rear delts. 
- contract the rear delts
- Keep a tight core and squeeze the glutes throughout to keep from

6 Way Raise to Banded Pull Aparts

Compound Set

Rep Range: 6-10R
Tempo: slow/controlled
Modification: drop to your knees, only walkout out as far as you are able to with control. 

- get down onto the ground in a high plank position, hands under the shoulders
- squeeze your glutes and contract your quads and lock in a strong brace in your core. 
- keep your spine neutral 
- slowly begin to step each hand out, away from your body
- walk your hands out as far as you are able to while keeping control in your core, keep the body in a straight line. 
- slowly begin to step each hand back in, towards your body. 
- walk the hands in until they are underneath the shoulders
- contract your core at the top, hold the brace throughout.

Plank Walkout [weighted for difficulty]

Rep Count: 20R
Tempo: Steady 
Modification: no weight 

- get down onto the ground in a supine position 
- raise your legs and bend the knees at 90 degrees, keep the lower body pinned in this position. 
- hold a plate directly above your chest, arms extended
- engage your core as you lift your upper back off the ground and raise the plate towards the ceiling. 
- contract your core at the top
- lower your back down to the ground

Weighted Crunch

Time: 1 minute 
Tempo: steady 
Modification: dumbbell overhead carry


- choose a snatch grip on the barbell [line anywhere from your pointer finger to your pinky up with the furthest rings on the barbell. Grip width will vary from person to person, find what works best for you]
- snatch or press the bar up into an overhead position. 
- pin your scapula to help stabilize your shoulders 
- think “ribs down” with the bar in the overhead position, hold the brace in your trunk. 
- slowly begin to step each foot forward as you walk
- focus on breathing behind your brace, keeping control of the movement through your core.

Barbell Overhead Carry

Rep Range: Failure [complete as many reps as you can with good form]
Tempo: steady, quick
Modification: dumbbell standing overhead press pulses 

-  loop a light large loop band around a rack or cable rig. 
- grip the band with a pronated grip, slightly wider than shoulder width grip. 
- step back 2-3 steps and extend the arms overhead. 
- squeeze the glutes to help brace the core and create a solid base. 
- the band should be tight enough to feel tension but not so tight you cannot hold it over head. 
- pin the scap down and lower the band behind your head until your arms are 90 degrees. 
- press up quickly until the arms are extended
- hold the tension in the band and continue reps.

Burnout Challenge: Banded Behind the Head Overhead Press

2/23 Shoulders and Core [CHALLENGE WK8/DAY3]

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!!

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

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

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

2/23 Shoulders and Core [CHALLENGE WK8/DAY3]

Community

More workouts from Sam Sweeney