Name: Playbook - Sam Sweeney - 5/11 Shoulders, Biceps, Triceps
Uploaded: 2024-03-04T17:09:25.827Z
Duration: 60 min
Description: 5/11 Shoulders, Biceps, Triceps

Cara

Lisette

Joyce

Macy

Debra Gilchrist

Sarah

Vaishnavi

Brenda

Andrea

Megan

I didn't think I could do plank tricep extensions but I did it! Thank you Sam for always pushing me 🥰

Wow again! Loved this workout!!!!🎉🎊🏋🏼‍♀️💪🏻👍🏻👍🏻👍🏻👍🏻👍🏻👍🏻

Donalee

Lisa

Danna

Lilly

Modifications were perfect for some of the ones I struggled with. But hello bicep pump.

Great pump! Those BB/DB drop sets are 🔥

Katie

Megan Butterfield

A few days late not a dollar short… really needed some rest days. Todays felt great 👍🏻

Alli

Kimmy

Burn baby burn. Great workout Sam. Loving the new combos ♥️

Natalie

Haley

The pump is real with this workout 💪🏼

Ellen

Chris

Triset at the end was too spicyyy 🔥🔥🔥

Cheyenne

If you're not training with Mrs. Sweendogg you're missing out! ❤💪🏼💥

Mia Arrowsmith

Kody Young

This was great! I usually hate anything that’s shoulders and triceps but this one was really enjoyable!! Great workout!

Michelle Correa

I had no idea my arms could be so dead after only 45 minutes! 🥵

Kate

Becky

Brittney

Sidney

Bella

The pump from this workout 💪🏼💪🏼💪🏼

Calistia 

Ann Marie

I love shoulders biceps and triceps day 💪🏼🔥😍

Francesca

Well, I felt good about going up in weight on the T raises, so I'll forgive having to do all knee plank extensions. That was harder than it looked !

Jane

Erika

This was a challenging workout and it was awesome!!

Kayleigh B

Rachel

Janelle

That trisets alllllmmmmoooost got me. Too good🔥🔥!

Lacey

Happy Wednesday! 

The training day overview is listed at the top of the page after you hit ‘start now’.

Warm Up: foam roll, upper body warm up and activation routine A from app. 

*We are pairing pre exhaust exercises with compound movements at the start of each training day. 
**Pre Exhaust Exercise: an isolation movement paired with a compound movement with the goal of increasing muscle recruitment and intensity.

Shoulders, Biceps, Triceps: 

Pre Exhaust Set: 
1A. Banded Pull Apart: 4S/15-20R 
1B. Seated Arnold Press: 4S/8-10R 

Compound Set: 
2A. Floor Skull Crushers: 3S/6-8R with barbell drop 6-8R with dumbbells [drop set, every set] 
2B. Diamond Push Ups: 3S/10-12R

Compound Set: 
3A. Standing Bicep Curls: 3S/6-8R with barbell drop 6-8R with dumbbells [drop set, every set] 
3B. Dumbbell Concentration Curls: 3S/10-12R 

Triset: 
4A. Dumbbell T Raise: 3S/12R, 10R, 8R
4B. Hammer Curl to Press: 3S/12R, 10R, 8R
4C. Plank Tricep Extensions: 3S/12R, 10R, 8R

5/11 Training Day Overview

Rep Range; 15-20R 
Tempo: steady 
Modification: cable face pulls 

Set Up: 
- grip a large loop band in each hand, slightly wider than shoulder width apart. [pronated grip] 
- sit on a flat bench and plant your feet on the ground. 
- sit up tall and keep a neutral spine [ribs down and hold the brace to support your spine] 
- raise your arms up so your hands are in line with shoulder height [arms extended]- lock in a slight bend in your arms

Execution: 
- pin your scapula 
- use your rear delts to pull the band apart until your arms are extended out to your sides [in line with your shoulders] 
- contract your rear delts 
- release the band with control until your hands are in line with your front delts. 
- do not hyperextend your low back as you pull, keep the spine neutral.

Banded Pull Apart

Rep Range: 8-10R 
Tempo: steady 

Set Up: 
- sit on a bench with back support 
- plant your feet on the ground and press your back into the back of the seat. 
- grip a dumbbell in each hand and rest them on your quads. 
- raise the dumbbells by lifting each leg and kicking the dumbbells up into the overhead position, palms facing forward. 

Execution:
- tuck your elbows just slightly in front of the shoulders as you lower the dumbbells to 90 degrees or just below. 
- rotate the dumbbells until pinkies are together and palms are facing you. 
- keep the 90 degree bend in your arms, and rotate the dumbbells out until the palms face forward, pinkies out. [keep this one fluid motion]
- immediately press the dumbbells into an overhead position. 
- keep dumbbells in line with the shoulders at the top of the rep.

Seated Arnold Press

Pre Exhaust Set

Rep Range: 6-8R with Barbell drop 6-8R with dumbbells [drop set, every set]
*drop the weight by 20-50% of weight used with the barbell when you drop to dumbbells. 
Tempo: steady 
Modification: replace barbell with EZ or dumbbells. 

Set Up: 
- position yourself in a supine position on the ground. 
- place your drop set weight [dumbbells] on either side
- grip the barbell with a pronated grip, shoulder width apart. 
- lay back so your back is flat on the ground and press the barbell up so it is over your chest. 
- lock your elbows in place, in line with your front delts. 

Execution: 
- slowly bend the elbows and lower the bar back behind your head [towards your forehead] until your arms reach a 90 degree bend or the plates of your bar tap the ground [use rubber plates if you choose to use weight to control the ROM]
- then extend your arms and press the bar back up, over the chest
- complete 6-8 reps with the barbell before dropping the barbell and picking up the dumbbells with each hand
- lie back and position the dumbbells over your chest, in line with your front delts [hammer/neutral grip] 
- with palms facing in, drop the dumbbells back to either side of your head
- lower the dumbbells to 90 degree bend in your arms or just below
- extend your arms and press the weight back up and over your chest
-contract the triceps. 
- elbows should not move forward/back as you move through the reps, keep them pinned in place.

Floor Skull Crushers

Rep Range: 10-12R 
Tempo: steady 
Modification: drop to your knees

Set Up: 
- position yourself on the ground in a push up/high plank position. 
- move your hands in so they are inside shoulder width [make a diamond shape with your fingers if possible, how close your hands are will also be dictated by your upper body mobility. Position your hands in the strongest position for you, inside shoulder width.]
- squeeze the glutes and quads simultaneously and push your mid back through your scapula to hold the brace. 

Execution: 
- bend your elbows and keep them close to your sides as you lower your chest towards the ground. 
- lower until you reach a full stretch in the triceps and chest [or simply lower as far as your strength allows, arms bent at least 90 degrees at the bottom]
- press through your palms and straighten your arms as you return to the start position. 
- contract your triceps
- drop to your knees at any point throughout the 10 sets to finish the reps. 
- make sure the hips and torso rise and fall together [watch for the hips dipping or rising before the torso]

Diamond Push Ups

Compound Set

Rep Range: 6-8R with Barbell drop 6-8R with dumbbells [drop set, every set]
*drop the weight by 20-50% of the weight used with barbell with you drop to dumbbells. 
Tempo: steady 
Modification: replace the barbell with EZ bar or dumbbells

Set Up: 
- position your drop set dumbbells down on the ground in front of you. 
- grip the bar with both hands, supinated grip just outside your hips. 
- stand with feet hip width or slightly inside 
- begin with the arms extended down so the bar is resting on your quads. 
- pin elbows to your sides or slightly behind your torso 
- “tuck the ribs” and squeeze your glutes to help hold the brace. 

Execution: 
- dig the elbows into your sides as you curl the bar up towards your shoulders. 
- contract your biceps at the top of the rep. 
- lower with control until arms are completely extended. 
- complete 6-8R with the barbell before dropping the bar and picking up the dumbbells
- begin with arms by your sides, neutral grip on the dumbbells 
- curl the dumbbells up towards your front delts, as you curl twist the dumbbells from neutral to supinated grip at the top of the rep
- contract your biceps 
- continue reps.

Standing Bicep Curls

Rep Range: 10-12R 
Tempo: steady 
Modification: preacher curl machine or single arm concentration curls. 

Set Up: 
- sit on a bench and plant your feet in a wide stance. 
- grip a dumbbell in each hand
- keep a neutral spine and lean your torso forward just slightly
- pin your elbows to the inside of your knees [this will provide your stability]

Execution: 
- push your elbows out against the inside of your knees as you curl the dumbbells up towards your shoulder [supinated grip/standard bicep curl grip]
- contract your biceps
- lower the weight with control until arms are extended again.

Dumbbell Concentration Curls

Rep Count: 12R, 10R, 8R 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand with a neutral grip and extend your arms down by your sides
- stand with your feet hip width apart
- squeeze your glutes, and ‘tuck your ribs’ to hold a brace 

Execution: 
- raise the dumbbells out to your sides, until they are in line with your shoulders
- at the top of the rep hold the tension in your shoulders and rotate the dumbbells forward, into a front raise position [palms down] 
- continue to hold tension in your shoulders and rotate the dumbbells back out to your sides 
- lower the dumbbells back down by your sides

Dumbbell T Raise

Rep Count: 12R, 10R, 8R
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand and stand with feet hip width apart
- keep your ribs tucked and squeeze your glutes to hold a brace

Execution: 
- drive your elbows into your sides and hammer curl the dumbbells up to your front delts
- rotate your elbows forward and press the dumbbells up and overhead [palms facing in at the top of the rep] 
- reverse the movement by lowering the dumbbells back to your shoulders and extending your arms back down by your sides.

Hammer Curl to Press

Rep Count: 12R, 10R, 8R
Tempo: steady 
Modification: drop to your knees or do walking planks [press from forearms to hands one at a time] 

Set Up: 
- get down on the ground in a low plank position on your forearms
- make sure your elbows are positioned under your shoulders, hands planted close out in front
- squeeze your glutes and contract your quads, push your mid back through your scapula to hold a tight brace. 
- choose a wide stance with your feet for more stability

Execution: 
- with your palms down, drive them into the ground and extend your arms as you press up
- contract your triceps
- lower your elbows back down to the ground with control

Plank Tricep Extensions

Triset

5/11 Shoulders, Biceps, Triceps

Ashlee

Jody

Lorena

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 ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Audry

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

Those alternating steps ups kicked my a$$ 🔥

Stephanie

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

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 🥵🥵🥵🥵

Omayma

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

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

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!

5/11 Shoulders, Biceps, Triceps

Community

More workouts from Sam Sweeney