Name: Playbook - Sam Sweeney - 3/29 Shoulders, Biceps, Triceps
Uploaded: 2024-03-29T02:25:30.681Z
Duration: 75 min
Description: 3/29 Shoulders, Biceps, Triceps

Natalie

3 overhead exercises back to back about ended me 😅

Alexis

First workout back after tummy bug illness. Felt good to move

jackie

Megan

Ooohh the presses with 30 sec rest left me feeling gooooood. Arms on fire 🔥

Rochelle

Yanely

Julia Bourguignon

Erisa

Maryse Lalumiere

Jane

Libby

Lisa

Talia Prideaux

Kimmy

Joanne

Kristie

Holy moly… shoulda bouldas baby! ❤️‍🔥🔥❤️‍🔥🔥

Alli

Kaila

Loved this workout! Everything felt good and it flowed incredibly!

DeAnna

Katie

Vonny

Molly DiSabato

Holly Molly 🔥🔥🔥🔥. Thank you 🙏🏼

Lorena

Felt really strong and solid today! 💪👏💪👏

Manda

Megan Laudick

Regina

💪🏾🔥💪🏾🔥💪🏾🔥 love Fridays

Porchia

Brooke

Aimee

Nyakeh

Always love building up those shoulders!! 🔥💪🏻

Stephanie

The drop sets at the end have been my favorite this week!

Maria Zenz

Happy Friday!

Week 4 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: 4S/3-5R

2. Secondary: Single Arm Neutral Grip Z Press: 4S/6-8R each side

3. Barbell Push Press: 6S/10R [every 30 seconds] 

4. Standing Alternating Double Cable Recline Curls: 4S/10-12R total [2 seconds hold at the top of each rep]

5. Standing Alternating Double Cable Tricep Extensions: 4S/10-12R total [2 seconds hold at the top of each rep]

6. Standing Dumbbell [or machine] Lateral Raise: 3S/5R drop 10R drop 5R

3/29 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: 3-5R 
Tempo: steady, power
Modification: standing dumbbell overhead press

Set Up: 
- set up the barbell on the rack at about chest height [so you can easily grip the barbell in a standing position.]
- stand in front of the barbell, in the center. 
- step under the barbell and bend your knees while keeping your torso upright and position the bar across your chest/front delts. 
- 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 and step back, away from the rack 2-3 steps. 
- keep your elbows slightly in front of the bar, knuckles facing up. 
- plant your feet flat on the ground in a hip width stance
- squeeze your glutes and  tuck your ribs to lock in a tight brace in your trunk 

Execution: 
- drive your feet through the ground and extend your arms
-  press the barbell up and into an overhead position. 
- bring your head under the bar at the top of the rep 
- bend your elbows and lower the barbell to a 90 degree bend in your arms [or just below] at the bottom of the rep. 
- elbows should be in line with wrists and wrists should stay straight.

Primary: Standing Military Press

Rep Range: 6-8R 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: 10R
*every 30 seconds
Tempo: steady
Modification: dumbbell push press

Set Up: 
- positions the bar on the rack at chest height 
- step each foot under the bar
- grip the bar with a pronated grip, shoulder width apart
- pull your chest to the bar, rack the bar across your high chest, front delts
- rotate your elbows under the bar
- squeeze your glutes, pull belly button to spine, and brace
- lift the bar from the rack and step away from the rack 2-3 steps
- take a hip width stance, toes forward 

Execution: 
- push your hips back, and bend your knees just slightly 
- dip down before extending your legs and driving your hips in 
- as you drive your hips in, use the momentum from your lower body to extend your arms and press the bar up and directly over your head
- arms should be completely locked out at the top of the rep
- knuckles should face the ceiling at the top of the rep 
- bend your elbows, keep your elbows below the bar, slightly in front of your torso 
- lower the bar to your high chest, front delts again 
- reset and move directly into the next rep

Barbell Push Press

Rep Range: 10-12R total 
Tempo: 2 second hold at the top of each rep
Modification: standing recline dumbbell curls

Set Up: 
- attach single arm handles to each side of the cable and position them low
- grip each handle with a supinated grip
- step to the center of the cable, take 1-3 steps forward 
- extend your arms back in the direction of the cable, so your arms are positioned behind your torso 
- keep your elbows pinned behind your torso 
- pin your traps down, shoulders back 
- tuck your chin and keep a tall torso 

Execution: 
- keep one arm extended behind you
- with your elbow pinned behind your torso, bend your arm on the other side and curl the handle forward and towards your chest on one side
- contract your bicep
- extend your arm and release the cable behind you again with control 
- alternate curling the cable on each side, each rep
- be sure to fully extend your arms, feel a full stretch in your arms at the bottom of each rep

Standing Alternating Double Cable Recline Curls

Rep Range: 10-12R total 
Tempo: 2 second hold at the top of each rep 
Modification: banded tricep extensions or bent over tricep kickbacks

Set Up: 
- use no handle attachments, position each side of the cable high 
- grip the knob of each cable with the opposite hand so the cables criss cross in front of your torso 
- step to the center of the cable and 1-2 step back 
- take a hip width stance, squeeze your glutes, pull belly button to spine, and set your brace
- pull the cables, bend your arms and pin your elbows by your sides
- keep traps down, shoulders back 
- keep a neutral head, neck, and spine

Execution: 
- keep one arm bent, elbow squeezed close by your sides
- pull the cable and extend your other arm towards the ground to one side of your torso
- contract your tricep
- with elbow in place, bend your arm and release the cable back to the start position with control 
- alternate extending your arm and pulling the cables with each arm, each rep

Standing Alternating Double Cable Tricep Extensions

Rep Count: 5R drop 10R drop 5R
*20 reps total 
*drop the weight by 20-50% each drop set
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- stand with feet hip width apart, extend your arms down by your sides
- squeeze your glutes, pull belly button to spine, and set your brace
- keep your torso tall, and a neutral head, neck, and spine 
- keep your traps down and shoulders back 

Execution: 
- with straight arms, lift the dumbbells and extend your arms out to your sides
- when the dumbbells are in line with your lateral delts, contract your delts
- release the dumbbells and lower your arms back down by your sides with control 
- keep wrists straight

Standing Dumbbell [or machine] Lateral Raise

3/29 Shoulders, Biceps, Triceps

First day back after some months. Had to cut it short!

RunDominican

One day off and crushed full body! 🔥🔥🔥

Bree

4/27 Full Body or Optional Rest Day

Audry

Corrine

April

4/26 Shoulders, Biceps, Triceps

Always love the burn with b stance hip thrust

Would love to have more double sets or sets to do during waiting times to capitalize on the time :)

Olga

4/25 Quads and Glutes

Brianda

4/24 Chest and Triceps

I was able to hit PB on pull ups and other primary ones! Loving this program super very much 🧡

Brooke Trujillo

4/23 Back and Biceps

Whewww! Ready for a decrease in volume!  This split just takes me too long!

Michelle Zabin

Lamia

4/22 Glutes and Hamstrings

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

Brilliant fullbody, my fave!! Thanks so much!

4/20 Full Body or Optional Rest Day

Wow this really changed everything for me today. Was in a weird mental space all day and this got me out of my funk. Also the tricep push down variation and shoulder to shoulder press are in my new favorite exercises 💗

That shoulder to shoulder landmine press was killlllerrrr

Delilah

4/19 Shoulders, Biceps, Triceps

Omayma

Fucking KILLER on the quads!!! Skipped the walking lunges cause I don’t like them but everything else was chef’s kiss

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!!

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

Kerri

Kody Young

Who says you can’t get a good workout from home?! Killed it Sam!

Christina

4/16 Back and Biceps

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 🥵🥵🥵🥵

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

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

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! 🔥

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!

Serena

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 ❤️

3/29 Shoulders, Biceps, Triceps

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