Name: Playbook - Sam Sweeney - 3/8 Shoulders, Biceps, Triceps
Uploaded: 2024-03-08T00:58:14.702Z
Duration: 75 min
Description: 3/8 Shoulders, Biceps, Triceps

Omayma

Jennifer

Amanda

Every single thing about that workout felt SOOO good today!! That behind the head press was also the perfect finisher and my shoulders feel amazing 💪😍

Megan

Feeling under the weather but this workout made me feel better ☺️

I won’t be able to lift my arms tomorrow 🔥

Ashley Greeley

Jamie

Jennifer Glenn

First full shoulder day I’ve done in a minute and it felt SO GOOD!!!

Audry

Manda

Corrine

Stephanie

Betty

Omgggggggg yes!!  My whole body in on fire from this week and I’m obsessed!!

Amber

Janelle

Chelsey

After two weeks off that was MUCH needed!!!

Danielle Farley

Vonny

Channing

Molly DiSabato

Soooo sore… yet soooo unbelievably impressed by your training. Omgeee. My body is responding…in such a positive way. Muscles are pumped but most importantly I am feeling so much stronger. Thank you 🙏🏼

Lorena

Those banded behind the head press 😱☠️

Mia Arrowsmith

Shelly

Regina

😩😮‍💨😮‍💨😮‍💨🔥 love it

Porchia

Nyakeh

Talesha Swainston

Brooke

Aimee

Week 1 proved we aren’t playing around this split!!! Loved the days and the muscle focus combinations 🔥🔥🔥

Megan Laudick

Not sure how I’m going to wash my hair now 😬

Katie

Shoulder + bicep pump! Those eccentric Dips were rough!

Kristin Ritter

Mike

Happy Friday! WELCOME TO THE NEW SPLIT.

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 8 week split [week 9 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. Seated Recline Lateral Raise: 8S/5R *every 20 seconds* [2 second pause at the top of each rep]

4. Machine Preacher Curl: 5S/8-12R [3 second eccentric]

5. Tricep Dips [band/machine assisted, bw, or weighted]: 5S/8-12R [3 second eccentric]

6. Standing Banded Behind the Head Press: 3S/30R

3/8 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: 2 second pause at the top of each rep

Set Up: 
- set your bench to a 75-80 degree incline 
- grip a dumbbell in each hand, neutral 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 the dumbbells hang down behind your torso
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- keep your arms straight and raise the dumbbell out to your sides
- raise the dumbbells until they are in line with your lateral delts
- contract your lateral delts
- lower your arms back down by your sides with control 
- keep shoulders back, traps down

Seated Recline Lateral Raise

Rep Range: 8-12R
Tempo: 3 second eccentric
Modification: dumbbell concentration curls

Set Up: 
- position yourself behind the preacher curl pad
- lean your chest into the pad and hook your arms over the top 
- connect your arms to the pad from armpits to elbows, elbows directly in line with your delts
*sit on the bench or stand and lean your upper body into the pad
- plant feet firmly on the ground
- grip the handles with a supinated grip 
- depress your scapula and pin your shoulders back 
- keep your chest up

Execution: 
- drive your elbows/triceps into the pad of the machine 
- lift the handle and curl it towards your chest
- contract your biceps at the top of the rep
- extend your arms and lower the weight with control
- make sure you are fully extending your arms between reps
- keep your shoulders pinned back- don’t let them roll forward as you curl- control your scapula

Machine Preacher Curls

Rep Range: 8-12R 
Tempo: 3 second eccentric
Modification: bench dips- legs straight or bent 

*band or machine assisted, bodyweight, or weighted for difficulty

Set Up: 
- grip the dip handles with a neutral grip
- squeeze your glutes, pull belly button to spine, tuck your ribs to help hold the brace and create full body tension
- squeeze your scapula together
- extend your arms and press yourself up so your legs are extended straight down, toes slightly in front of your torso
- pin your elbows over your wrists
- tuck your chin

Execution:
- bend your arms, keep your elbows traveling directly behind you, squeezed in close to your sides
- keep your chest upright and lower your body until your arms are bent at a 90 degree angle or just below [depending on your mobility]
- drive your palms through the handles and extend your arms
- press yourself back up to the start position
- contract your triceps 
- do not hyperextend your arms at the top of the rep 
- keep shoulders down and back

Tricep Dips [band/machine assisted, bw, or weighted]

Rep Count: 30R
Tempo: steady
Modification: light dumbbell overhead pulses 

Set Up: 
- loop a large loop band around a rack at chest height 
- step in front of the rack, facing the band
- grip the band with a pronated grip, shoulder width apart 
- step away from the rack until you feel the tension of the band pull you forward
- plant your feet firmly on the ground
- squeeze your glutes, pull belly button to spine, and set your brace
- drive your ribs down 
- pull the band and raise your arms into the overhead position, palms facing forward

Execution: 
- pull the band apart as you bend your arms and lower the band behind your head
- lower to a 90 degree bend in your arms or just below
- extend your arms and press  the band overhead in a pulsing movement 
- keep a constant and rhythmic tempo
- keep wrists straight

Standing Banded Behind the Head Press [pulse reps]

3/8 Shoulders, Biceps, Triceps

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 ❤️‍🔥❤️‍🔥❤️‍🔥

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

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

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 🥵🥵🥵🥵

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!

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

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 ❤️

3/8 Shoulders, Biceps, Triceps

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