Name: Playbook - Sam Sweeney - 4/26 Shoulders, Biceps, Triceps
Uploaded: 2024-04-26T01:44:29.801Z
Duration: 75 min
Description: 4/26 Shoulders, Biceps, Triceps

The supine grip on the tricep kickbacks hit just right 💪😍❤️‍🔥

Megan

Lamia

Really liked the rope forward raise. Overall a great solid workout😊

Courtney

Delilah

Erisa

Yanely

Audry

Corrine

April

Marking this one as a favorite. Felt good, strong and challenging!

Manda

Those last two sets destroyed me in the best way 😂🥵

Morgan

Ashlee

Jody

Lorena

Molly DiSabato

Alli

Deena

My shoulders…..  💀❤️❤️❤️

Donalee

Kali

Aimee

Regina

Porchia

Oh boy. Shoulders are on fire 🔥. That last set uff. It was awesome 😎

Pump is killer with this one fam 💪🏼

Olivia

Mike

Building the boulders!! Love a solid shoulder workout! 🤘🏻

Stephanie

Happy Friday!

Week 8 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 Hammer Grip Preacher Curl: 4S/10-12R each side

4. Single Arm Supinated Grip Cable Kickback: 4S/8-10R each side

5. Seated Alternating Lateral Raised: 5S/20R total 

6. Bent Forward Cable Rope Front Raise: 3S/5R drop 10R

4/26 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: 10-12R each side
Tempo: steady 

Set Up: 
- set your bench to at 70-80 degree incline
- grip a dumbbell in one hand, hammer grip 
- step behind your bench and hook your arm holding the dumbbell over the edge of the bench
- pin your arm to the bench from elbow to armpit
- lean your chest into the bench and stagger your stance
- pull belly button to spine, and set your brace
- drive your elbow into the back of the bench
- pin your traps down 

Execution: 
- lead with your thumb and bend your arm
- curl the dumbbell away from the bench and towards your front delt
- contract your bicep
- extend your arm and lower the dumbbell away from your delt with control 
- be sure to fully extend your arm between each rep

Single Arm Hammer Grip Preacher Curl

Rep Range: 8-10R each side
Tempo: steady 
Modification: dumbbell supinated grip tricep kickback 

Set Up: 
- attach a single arm handle to one side of the cable and position it at waist height
- step in front of the cable, facing the handle
- grip the handle with one hand, supinated grip 
- step away from the cable 2-3 steps
- squeeze your glutes, pull belly button to spine, and set your brace
- push your hips back and bend your torso forward so your chest faces the ground 
- bend your arm holding the cable and pin your elbow in line with or slightly above your torso
- keep a neutral head, neck, spine 
- keep traps down, shoulders back 

Execution: 
- keep your wrist straight and pull the cable as you extend your arm straight back behind you
- contract your tricep
- with elbow pinned high, bend your arm and lower the cable with control

Single Arm Supinated Grip Cable Kickback

Rep Range: 20R total 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, neutral grip
- sit on a bench, plant your feet on the ground 
- pull belly button to spine and set your brace
- keep your torso upright
- pin your traps down and shoulders back 

Execution: 
- keep your arms straight and raise one arm out to your side, hold the dumbbell in line with your lateral delt, contract and hold tension in your delt
- lift your other arm out to your side until your dumbbell is in line with your lateral delt, contract your lateral delt and hold tension in your delt
- lower your other arm back down by your side with control 
- alternate raising/holding each side, each rep

Seated Alternating Lateral Raise

Rep Range: 5R drop 10R
Tempo: steady 
Modification: bent forward dumbbell forward raise

Set Up: 
- attach a cable rope to one side of the cable and position it low
- step in front of the cable, facing away from the rope
- get into a wider than hip width stance 
- pull belly button to spine and set your brace
- push your hips back and bend your torso forward so your chest is facing the ground 
- extend your arms back between your legs to grip each side of the grip with a neutral grip 
- keep your back flat and a neutral head, neck, and spine 
- pin your scapula down, shoulders back 

Execution: 
- keep your arms straight and pull the rope between your legs
- raise the rope straight forward until your thumbs are in line with your delts overhead
- contract your delts
- release the rope and lower your arms towards the ground and between your legs

Bent Forward Cable Rope Forward Raise

4/26 Shoulders, Biceps, Triceps

Jennifer

Vanessa

Amazing how slowing things down and focusing more on intention can still be soo good.

5/6 Glutes and Hamstrings [DELOAD WEEK]

Vonny

That was all the feels to close out the week! 💥 ❤️‍🔥 🔥

Holy moly that was deadly to the shoulders and grip!! Pretty sure I can't raise my arms the rest of the day 😅

Kristin Ritter

5/4 Full Body or Optional Rest Day

Kimmy

I'm going to miss this split... But ready to see where my strength is on some new lifts!

5/3 Shoulders, Biceps, Triceps

Only thing that can maaaybe beat a Sweeney back day is a Sweeney leg day. Thank you!!!

Did this one at home with all modifications and a lot of body weight movements.. my legs are still toast🔥

Christina

5/2 Quads and Glutes

Intense!! Loved this very much!! Thanks you 🙏🧡

Marina Pillyawets

5/1 Chest and Triceps

Fabulous as always. Love a solid back day 💪

Katie

Janelle Johnson

Tiff

4/30 Back and Biceps

Michelle Zabin

205 on back squat!!! Yippee skippie! Gonna ride that wave all week long! 🌊

Kody Young

4/29 Glutes and Hamstrings

I was intimidated by the kong squats but they turned out to be amazing!

4/27 Full Body or Optional Rest Day

Meh I hate sissy squat I just can't do it right but I loved the alternative

Omayma

Loved it. Took me forever to finish it but I didn't quit so that's a win.

4/25 Quads and Glutes

Wow bench press really has come a long way!

4/24 Chest and Triceps

Nikki

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

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

Not feeling the best the past few days and ofc had to do a killer leg day to get back to it ☠️☠️

Simply the perfect amount of everything. Hammies feeling superb 🥰

4/22 Glutes and Hamstrings

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

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

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!

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

Serena

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!

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 ❤️

4/26 Shoulders, Biceps, Triceps

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