Name: Playbook - Sam Sweeney - 4/19 Shoulders, Biceps, Triceps
Uploaded: 2024-04-19T01:09:11.879Z
Duration: 75 min
Description: 4/19 Shoulders, Biceps, Triceps

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 💗

Megan

That shoulder to shoulder landmine press was killlllerrrr

Delilah

Michelle Zabin

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

April

Vonny

That one burned in the best way! ❤️‍🔥

Amber

Becky

Morgan

Great workout as always ❤️❤️❤️

Marla

Kimmy

💪🏽💪🏽💪🏽💪🏽💪🏽💪🏽

Ruby Smith

Lorena

Molly DiSabato

Manda

Sara Athey

Mia Arrowsmith

Last work out before I have a surgery this afternoon. Hopefully I won’t be off for more than a week 🤞🏻🤞🏻

Angie

😮‍💨😮‍💨😮‍💨🫠🔥💀

Porchia

Kristin Ritter

Brooke

Sara

Bree

Aimee

Danielle

Megan Laudick

Need to wash my hair now before I can’t lift my arms later!

Stephanie

Kristen

Mike

Maria Zenz

Happy Friday!

Week 7 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: 5S/2-3R

2. Secondary: Single Arm Neutral Grip Z Press: 3S/6-8R each side

3. Single Arm Standing Cable Curl [facing away]: 4S/8-10R each side [2 second hold at the top] 

4. Single Arm Cable Tricep Push Down: 4S/8-10R each side [2 second hold at the top]

5. Tall Kneeling Landmine Shoulder to Shoulder Press: 5S/20R total 

6. Standing Bent Arm Lateral Raise: 3S/5R drop 10R

4/19 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: 2-3R 
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 each side
Tempo: 2 second hold at the top of each rep 
Modification: single arm recline curl 

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable, facing away from the handle
- grip the handle with one hand, supinated grip 
- step forward 1-2 steps, stagger your stance or keep feet together
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your traps down and shoulders back 
- allow the cable to pull your arm back, slightly behind your torso
- pin your elbow behind your torso

Execution: 
- keep your elbow pinned behind your torso 
- bend your arm and curl the cable towards your front delt
- contract your bicep
- release the cable and extend your arm back behind you with control 
- be sure to fully extend your arm between each rep 
- keep your torso upright, chest forward

Single Arm Standing Cable Curl [facing away]

Rep Range: 8-10R each side
Tempo: 2 second hold at the top of each rep 
Modification: single arm tricep pronated grip kickback 

Set Up: 
- attach a single arm handle to one side of the cable and position it high
- step in front of the cable, facing the handle
- grip the handle with one hand, pronated grip 
- stand with feet hip width apart
- squeeze your glutes, pull belly button to spine, and set your brace
- pin your traps down, shoulders back 
- pull the cable and bend your arm, pin your elbow behind your torso
- keep your palm facing the ground, wrist straight
- keep a neutral head, neck, and spine

Execution: 
- extend your arm and push the cable straight down towards the ground 
- contract your tricep 
- bend your arm and allow your elbow to travel behind your torso again 
- keep wrist pinned straight

Single Arm Tricep Cable Push Down

Rep Range: 20R total 
Tempo: steady 
Modification: single dumbbell shoulder to shoulder press

*if you do not have a landmine attachment, you can position one end of the barbell in the corner of the room or rack. Pad the end of the bar with a towel if needed. 

Set Up: 
- position one end of the bar in the landmine attachment, or in the corner of a room/rack 
- step to the free end of the bar, load with appropriate weight- or choose to begin with no weight on the bar
- step in front of the end of the bar, facing the barbell 
- get down into a tall kneeling position 
- squeeze your glutes, pull belly button to spine, and set your brace
- grip the end of the barbell with both hands
- lift the end of the bar and position it on your shoulder on one side
- pin your elbows by your sides to begin
- keep your hips pinned in, tall torso, neutral head, neck, and spine 

Execution: 
- extend your arms and press the dumbbell up and to the center overhead
- shift the end of the bar to the other side
- bend your arms, keep your elbows squeezed close by your sides
- lower the end of the bar to your delt on the otherside
- alternate shifting the end of the bar to each delt, each rep 
- keep chest and hips facing forward, no twisting

Tall Kneeling Landmine Shoulder to Shoulder Press

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

Set Up: 
- grip a dumbbell in each hand
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and set your brace
- keep a tall and upright torso 
- bend your arms and pin them at 90 degrees by your sides
- keep traps down and shoulders back 

Execution: 
- use your lateral delts to raise your arms out to your sides
- when your elbows are in line with your delts, palms down at the top of the rep, contract your lateral delts
- lower your arms back down by your sides with control 
- keep wrists straight and dumbbells in line with your elbows 
- keep a stiff 90 degree angle pinned in both arms

Standing Bent Arm Lateral Raise

4/19 Shoulders, Biceps, Triceps

5/2 Quads and Glutes

5/1 Chest and Triceps

Marina Pillyawets

Mixed two different workouts together. Love the change offered here and the direction on body position.

Tresea

4/30 Back and Biceps

Use to hate leg day but am beginning to see the gains and am enjoying the process

Katrina

Jamie

Nice strength gains this split. I’ve earned my deload next week with this

Julie

4/29 Glutes and Hamstrings

Erisa

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

RunDominican

One day off and crushed full body! 🔥🔥🔥

Alli

4/27 Full Body or Optional Rest Day

Audry

4/26 Shoulders, Biceps, Triceps

Lamia

Modifications needed. 😔
Still working my way up. 
But love this solid, but grueling programming!  🔥

4/25 Quads and Glutes

Katie

4/24 Chest and Triceps

Back day is always a great way to start the day!

Kody Young

Another Sweeney back day leaving my rear delts feeling incredible!!! Also can’t get over how much I’ve been loving these high curls 😍

4/23 Back and Biceps

Simply the perfect amount of everything. Hammies feeling superb 🥰

Brooke Elizabeth

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

Omayma

4/18 Quads and Glutes

Wow those landmine chest flies were hard! But fun! 🔥

Kerri

4/17 Chest and Triceps

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

Christina

4/16 Back and Biceps

Karolane

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 ❤️‍🔥❤️‍🔥

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

Katie Rowse

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! 🔥

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 ❤️

4/19 Shoulders, Biceps, Triceps

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