Name: Playbook - Sam Sweeney - 4/12 Shoulders, Biceps, Triceps
Uploaded: 2024-04-12T00:52:11.336Z
Duration: 75 min
Description: 4/12 Shoulders, Biceps, Triceps

Kerri

Megan

Lamia

Courtney

Yanely

Katie

Kiki

Hell yeah!!   Insane pump after that 🔥💪🏻

Stephanie

Monica

Kimmy

Corrine

Alexa

Great shoulder pump 🔥 triceps still sore from earlier in the week

Kristie

Channing

Toughest shoulder lift I’ve ever done 🥵💀 thank you!

Morgan

Ruby Smith

That pump though!!  That was just what I needed!

Danielle Farley

Molly DiSabato

Mia Arrowsmith

Regina

Porchia

Megan Laudick

Happy Friday!

Week 6 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. Seated Arnold Press: 6S/8-10R [every 30 seconds] 

4. Alternating Spider Curls: 4S/12-16R total [2 seconds hold at the top of each rep]

5. Alternating Seated Double Cable Tick Kickbacks: 4S/10-12R total [2 seconds hold at the bottom of each rep]

6. Standing Around the Worlds: 3S/5R drop 10R drop 5R

4/12 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 Range: 8-10R 
Tempo: steady 

Set Up: 
- sit on a bench with back support, plant your feet on the ground
- grip a dumbbell in each hand, pronated grip 
- drive your mid back into the bench 
- pull belly button to spine, and set your brace
- tuck your ribs and keep a tall torso 
- use your legs to help you kick each dumbbell up and extend your arms to position the dumbbells overhead
- tuck your ribs and keep a tall torso 

Execution: 
- bend your arms and lower the dumbbells to 90 degree bend in your arms
- rotate the dumbbells forward into a supinated grip, so your pinkies meet in the center- palms facing you, in line with the center of your chest
- rotate the dumbbells back out to your sides, pronated grip again- pinkies out
- extend your arms and press the dumbbells up and overhead again
- dumbbells should be directly over your chest at the top of the rep 
- contract your delts at the top of the rep
- keep this one fluid motion

Seated Arnold Press

Rep Range: 12-16R total 
Tempo; 2 second hold at the top of each rep 

Set Up: 
- set your incline bench at 70-80 degrees
- grip a dumbbell in each hand, supinated grip 
- straddle the seat of the bench
- press your torso into the back pad of the bench 
- extend your arms down over the edge of the bench, dumbbells under your delts
- squeeze your glutes and drive your hips into the bench
- pull belly button to spine and brace 
- keep your elbows pinned under your delts

Execution: 
- keep one arm extended
- bend your other arm and curl your dumbbell towards your front delt
- contract your bicep
- with elbow pinned in place, release the dumbbell and extend your arm towards the ground again with control 
- alternate each arm, each rep
- keep your traps pinned down, shoulders back

Alternating Spider Curls

Rep Range: 10-12R total 
Tempo: 2 second hold at the top of each rep 
Modification: seated bent forward dumbbell tricep kickbacks

Set Up: 
- use no attachments on the cables
- straddle the bench and sit, plant your feet up on the platforms in front of you with a slight bend in your legs
- pull belly button to spine and set your brace
- grip the knobs of the cables in front of you with a neutral grip 
- lean your torso forward just slightly 
- pull the cables and bend your arms behind you
- pin your elbows in line with or slightly above your torso 
- keep a neutral head, neck, and spine

Execution: 
- keep one arm bent
- pull the cable and extend one arm straight back behind you
- contract your tricep
- keep your elbow pinned in place
- release the cable and bend your arm back to 90 degrees
- alternating each arm, each rep

Alternating Seated Double Cable Tricep Kickback

Rep Range: 5R drop 10R drop 5R
*20 reps total 
*drop the weight by 10-30% each drop set
Tempo: steady 

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

Execution: 
- raise your arms out to your sides
- when your dumbbells are in line with your lateral delts, rotate your grip to pronated 
- raise the dumbbell directly overhead, thumbs together at the top of the rep 
- reverse the movement and lower the dumbbells back out to your sides, palms down
- return the dumbbells back down by your sides
- keep this one fluid movement

Standing Around the Worlds

4/12 Shoulders, Biceps, Triceps

Vonny

4/29 Glutes and Hamstrings

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

RunDominican

One day off and crushed full body! 🔥🔥🔥

Alli

Bree

4/27 Full Body or Optional Rest Day

Audry

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 🧡

Erisa

4/23 Back and Biceps

Simply the perfect amount of everything. Hammies feeling superb 🥰

Brooke Elizabeth

Delilah

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

4/19 Shoulders, Biceps, Triceps

Jamie

Omayma

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

4/18 Quads and Glutes

Ruben Dorado

4/17 Chest and Triceps

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

4/11 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!

Joanne

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!

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 ❤️

4/12 Shoulders, Biceps, Triceps

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