Name: Playbook - Sam Sweeney - 3/22 Shoulders, Biceps, Triceps
Uploaded: 2024-03-22T01:08:50.420Z
Duration: 75 min
Description: 3/22 Shoulders, Biceps, Triceps

Jessie

My first day back from 6 weeks off! I missed this 😜 it was a rough mental start, but such a good first day lift

Jemme

First gym workout in forever and it was the pump I needed!

Hannah Ricci

This might have been my favorite workout this week!! The reverse cable curls and y raises felt especially amazing today 💪🥰

Megan

My elbow was tired near the end of the rope overhead extensions 😂😂 this was a great arms day! Feeling super pumped 🔥

The one and a quarter reps this whole week were killer!

Katie

Bets I’ve felt in a while! Been in a rut 👏🏼

Meghan

Yanely

Janelle

Those one and a quarters were straight demonic

Last lift before a self prescribed deload week. Great workout to end on. Thank you!!

Audry

Kaila

Kristie

Mike

Morgan

Brooke

Vonny

Gretchen

Yesss!!!  That finisher tho! 😵‍💫😵‍💫

Stephanie

Arms and shoulders are 🔥💪🏽🔥💪🏽🔥

Ruby Smith

Amber

Lacey

Porchia

Regina

Jane

Fridays 🤌🏼🤌🏼🤌🏼🤌🏼🤌🏼

Megan Laudick

Happy Friday!

Week 3 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 

3.1 1/4R Seated Chest Supported Lateral Raise 8S/5R *every 20 seconds* 

4. Standing [double handle] Reverse Grip Cable Curl: 5S/8-10R [3 second eccentric]

5. Standing Cable Rope Overhead Tricep Extensions: 5S/10-12R [3 second eccentric]

6. Banded Y Raise: 3S/30R

3/22 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

Set Up:
- set your bar on the rack at chest level
- step behind the bar
- grip the bar with a pronated grip, shoulder width apart
- step your feet under the bar
- squeeze your glutes, pull belly button to spine, and set your brace
- rack the bar across your front Delts, high chest
- position elbows under the barbell to begin
- tuck your chin and lift the barbell from the rack
- step away from the rack and take a hip width stance 
- tuck your ribs and keep a neutral head, neck, and spine 

Execution:
- extend your arms and press the barbell up and directly overhead 
- contract your Delts at the top of the rep
- bend your arms, keep your elbow pointing forward, directly under the bar 
- lower the bar to chin level or below

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 
*1R + 1/4R= 1 full rep 
*every 20 seconds
Tempo: steady 

Set Up: 
- set your bench to a 75-80 degree incline
- grip a dumbbell in each hand, neutral grip 
- sit on the bench with your chest facing the back pad of the bench 
- extend your arms down on either side of the bench, dumbbells directly below your delts
- arms should hang down in front of your torso in this seated position 
- bend your legs and tuck your feet behind you
- tuck your chin 
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your arms straight 

Execution: 
- lift the dumbbells and extend your arms out to your sides until the dumbbells are in line with your lateral delts
- contract your delts
- lower the dumbbells only 1/4 rep before raising your arms back to a full rep position again and contract your delts
- lower the dumbbells back down by your sides, dumbbells directly below your delts again 
- keep your traps down 
- keep arms in front of your torso

1 1/4R Seated Chest Supported Lateral Raise

Rep Range: 8-10R
Tempo: 3 second eccentric 
Modification: standing reverse grip dumbbell curls

Set Up: 
- attach two single arm handles to one side of the cable, position the cable low
- step in front of the cable, facing the handles
- grip each handle with a reverse grip, pin your wrists straight
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your torso upright with a neutral head, neck, and spine 
- pin your traps down, shoulders back 
- extend your arms down in front of your torso, pin your elbows by your sides

Execution: 
- keep your elbows pinned in place and pull the cable as you curl the handles towards your chest
- contract your biceps at the top of the rep, palms facing forward
- release the cable and extend your arms towards the ground again with control 
- be sure to fully extend your arms at the bottom of each rep

Standing [double handle] Reverse Grip Cable Curls

Rep Range: 10-12R 
Tempo: 3 second eccentric
Modification: standing dumbbell overhead extensions

Set Up: 
- attach the cable rope to one side of the cable and position it low
- step in front of the cable, facing away from the rope 
- turn around to grip the rope with each hand, neutral grip 
- pull the band and face away from the cable
- lift the rope and extend your arms overhead
- pin your elbows over your delts
- plant your feet on the ground, squeeze your glutes, pull belly button to spine, and set your brace
- tuck your ribs 

Execution: 
- keep your elbows pinned over your delts and bend your arms 
- lower the rope behind your head, until your arms are bent at a 90 degree angle or just below
- pull the rope apart and extend your arms overhead 
- contract your triceps at the top of the rep 
- keep your traps down, shoulders back
- keep your torso upright with a neutral head, neck, and spine

Standing Cable Rope Overhead Tricep Extensions

Rep Count: 30R 
Tempo: steady 
Modification: bent forward light dumbbell y raise 

Set Up: 
- loop your large loop band around a rack at about chest height
- step in front of the rack, facing the band
- grip the band shoulder width apart, pronated grip 
- extend your arms forward and step away from the rack until you can feel the tension of the band pull you forward
- plant your feet on the ground, squeeze your glutes, pull belly button to spine, and set your brace
- keep your torso upright, traps down and shoulders back 
- keep your arms straight 

Execution: 
- pull the band and raise your arms overhead in a Y shape
- pull the band apart and contract your delts/rear delts at the top of the rep 
- release the band and lower your arms forward again with control 
- keep a tight grip on the band, wrists straight
- keep traps down

Banded Y Raise

3/22 Shoulders, Biceps, Triceps

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 ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

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!

Emily

4/20 Full Body or Optional Rest Day

Landmine press following tricep push downs is evil genius 😈

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 🧡

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

3/25 Glutes and Hamstrings

Mariia

3/23 Full Body or Optional Rest Day

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 ❤️‍🔥❤️‍🔥

3/22 Shoulders, Biceps, Triceps

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