Name: Playbook - Sam Sweeney - 3/15 Shoulders, Biceps, Triceps
Uploaded: 2024-03-15T01:16:05.622Z
Duration: 75 min
Description: 3/15 Shoulders, Biceps, Triceps

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 💪❤️‍🔥

Megan

Tolivers

Yanely

Jane

Audry

Paige

Becky

Vonny

Amber

Love a solid shoulder day!! 💪🏻💪🏻

Stephanie

Nyakeh

Kaila

Molly DiSabato

Lorena

Loving the pump from the 30 rep sets at the end of the workouts🔥🔥🔥

Kristen

Lauren

Regina

Didn’t want to be here today but I pushed through and got it done! I feel good 💪🏾

Porchia

Aimee

Brooke

Megan Laudick

Kiki

30 reps at the end is tough, quite the burn 🔥

Katie

Mike

Happy Friday!

Week 2 of 9 week split [week 10 will be a deload week] 

Goal of Split: A close continuation from our last split. Training days built around gaining strength through a variety of volume per muscle group, with an emphasis on repetition of primary and secondary 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. 

*primary and secondary movements will be repeated over the course of the 9 weeks*

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. Single Arm Otis Up: 2S/5-10R each side
b. Plank Walkout: 2S/8-12R total 

Strength Training: 
1. Primary: Standing Military Press: 3S/6-8R

2. Secondary: Single Arm Neutral Grip Z Press: 4S/6-10R each side 

3. Recline Front Raise: 8S/5R *every 20 seconds* [2 second pause at the top of each rep]

4. Seated Out to In Hammer Curls: 5S/8-10R [3 second hold at the top]

5. Flat Bench Dumbbell Tate Press: 5S/8-12R [3 second hold at the top]

6. Banded Lateral Raise: 3S/30R

3/15 Training Day Overview

Rep Range: 5-10R each side
Tempo: steady
Modification: single arm crunch

Set Up: 
- grip a dumbbell or kettlbell in one hand
- lie on the ground in a supine position
- bend your legs and plant your feet on the ground 
- extend both arms and position the weight over your front delt on one side
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin
- keep your arms straight 

Execution: 
- use your core to lift your torso off of the ground 
- sit up with your chest facing forward at the top of the rep 
- as you sit up, keep your arm holding the weight extended and rotate your arm overhead at the top of the rep 
- contract your core at the top of the rep 
- keep your feet on the ground and lower your back to the ground again with control 
- rotate your arm so the weight is over your front delt again at the bottom of the rep 
- keep your wrist straight

Single Arm Otis Up

Rep Range: 8-12R total 
Tempo: steady 
 Modification: drop to your knees

Set Up: 
- get down on the ground in a prone position 
- plant your hands on the ground under your front delts
- step your feet back, take a hip width stance
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin and keep a neutral head, neck, and spine

Execution: 
- keep your arms pinned straight 
- step each hand out and away from your body
- step your hands out as far as you are able without losing tension in your core [do not let your low back/hips fall]
- step each hand back one at a time until your hands are under your front delts again 
- contract your core
- hold a tight brace in your trunk 
- keep your hips in line with your torso

Plank Walkout

Optional Core Work

Rep Range: 6-8R 
Tempo: steady, power
Modification: standing dumbbell overhead press

Primary: Standing Military Press

Rep Range: 6-10R each side
Tempo: steady 
Modification: seated single arm overhead press

Set Up:
- sit on the ground, extend your legs out wide or straight out in front of you [you can sit criss crossed if that is more comfortable for you]
- grip a dumbbell in one hand, neutral grip 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall and upright torso
- drive your ribs down 
- lift the dumbbell into the overhead position, dumbbell directly over your delt

Execution: 
- bend your arm so your elbow travels forward, in front of your torso 
- lower the dumbbell to your front delt
- extend your arm and press the dumbbell up and into the overhead position again 
- contract your delt
- keep your wrist straight
- keep your chest upright and a neutral head, neck, and spine position

Secondary: Single Arm Neutral Grip Z Press

Rep Count: 5R 
*every 20 seconds
Tempo: steady

Set Up: 
- set your incline bench to 70-80 degree incline
- grip a dumbbell in each hand, pronated grip 
- sit on the bench, plant your feet on the ground, press your back into the bench 
- extend your arms down by your sides so your arms hang down behind your torso 
- squeeze your glutes, pull belly button to spine, and set your brace
- tuck your chin 

Execution: 
- keep your arms straight 
- lift the dumbbells and extend your arms straight forward
- contract your delts at the top of the rep when your dumbbells are in line with your front delts
- lower your arms back down by your sides with control 
- keep your traps down, shoulders back

Recline Dumbbell Front Raise

Rep Range: 8-10R 
Tempo: 3 second pause at the top of each rep 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- sit on a bench, plant your feet on the ground, press your back into the bench 
- extend your arms down by your sides, pin your elbows slightly away from your torso, about ~45 degrees from your torso
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your chest upright, torso tall 
- keep your traps down, shoulders back 

Execution: 
- lead with your thumbs and bend your arms
- curl the dumbbells towards your chest on either side
- contract your biceps 
- keep your elbows pinned wide and release the dumbbells as you extend your arms towards the ground again with control 
- be sure to fully extend your arms at the bottom of each rep

Seated Dumbbell Out to In Hammer Curls

Rep Range: 8-12R 
Tempo: 3 second pause at the bottom of each rep 

Set Up: 
- grip the dumbbells in each hand, pronated grip  
- lie in a supine position on a flat bench 
- plant your feet on the ground, press your back into the bench 
- squeeze your glutes, pull belly button to spine, and set your brace
- extend your arms over your chest, elbows over your front delts
- tuck your chin 

Execution: 
- bend your elbows and allow them to flare out
- lead with your thumbs and lower the dumbbells towards the center of your chest 
- tap the dumbbells to the center of your chest
- extend your arms, drive your elbows in and press the dumbbells over your chest again 
- contract your triceps

Flat Bench Dumbbell Tate Press

Rep Count: 30R
Tempo: steady 
Modification: light dumbbell lateral raise

Set Up: 
- lie a large loop band on the ground 
- step on the band with one or both feet, pin the band to the ground between your feet and the ground 
- grip each end of the band with each hand, neutral grip 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep an upright torso
- pin your traps down, shoulders back 
- keep your spine neutral 

Execution: 
- keep your arms straight and pull the band as you raise your arms out to your sides
- lift the band to in line with your lateral delts, or just below
- contract your lateral delts
- lower your arms down by your sides again with control 
- keep your wrists straight 
- a slight bend in your elbows is ok

Banded Lateral Raise

3/15 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

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

4/22 Glutes and Hamstrings

Hit another PR on deadlifts!!!😃😄😄 #165.

Brilliant fullbody, my fave!! Thanks so much!

Erisa

Emily

4/20 Full Body or Optional Rest Day

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!

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

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

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!

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 🥰

3/15 Shoulders, Biceps, Triceps

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