Name: Playbook - Sam Sweeney - 5/18 Shoulders, Biceps, Triceps
Uploaded: 2024-03-04T17:09:25.852Z
Duration: 60 min
Description: 5/18 Shoulders, Biceps, Triceps

Cara

My arms will be worthless the rest of the day 💥💪💪

Megan

Lovi

Andrea

Those pull aparts are the best medicine 🥰 and I really surprised myself with how much stronger I’ve gotten with both push press and concentration curls 💪😃

Brenda

Paulina

Fun!🤪💪🏻💪🏻💪🏻👍🏻👍🏻🔥🔥❤️❤️‼️💯🎉

Donalee

Kayla

The finisher was 🔥. This app, these programs, the workouts, all just 👌🏼👌🏼👌🏼👌🏼👌🏼. I’m obsessed and always look forward to the torture that awaits 😅

Denise Hofer

Katie

Codie

Really nice shoulder work. Couldn’t get the the tates to work for me.

Julie

Anne

Loving these drop sets and iso holds. Really helps with mind muscle connection!!! Thank you!

Audry

Really great! Got to do this one while prego. No modifications👍

Lauren

Michelle Correa

Kimmy

Francesca

Jillian

Alexandra

Jade Adams

Chris

Kody Young

Janelle

Amanda

Wow those bicep ones and iso holds 😮‍💨😮‍💨

Chano

Every workout in this split becomes my new favorite 💪🔥

Sidney

Teagan

Burner there at the end with those iso holds 🔥

Veronica

Tianna

Morgan

Hi Sam. Awesome workout. Im wondering if there is a way to get your progress throughout the workout to save if your phone times out often. I have to get back in to the workout I chose 4-5 times per workout since I’m not used to being on my phone a lot. Thanks!

Erin

Kate

Amanda Howell

Denise

hillary

Love the burn! Lateral raise ISO hold 💥💥💥

Mia Arrowsmith

I absolutely loved EVERYTHING about this workout!!  Sam for the win!!! 💪🏼

Best arm pump I have had in a while 🔥🔥🔥

Ashley Laas

gloria

Audi

Shoulders and Biceps were on fire 💪🏻🔥

Channing

Got that iso hold shimmy shake going on with that last compound set

Cindy Smith

Jean

Shoulders, Biceps, Triceps: 

Pre Exhaust Set: 
1A. Banded Pull Aparts: 4S/10R [3 seconds iso hold at the top of each rep]
1B. Seated Arnold Press: 4S/8-10R 

2. Barbell Push Press: 6S/8R [30 seconds rest between sets]

Compound Set: 
3A. Preacher Curl: 3S/5R drop 10R [drop set, every set] 
3B. Single Arm Wide Hammer Recline Curl: 3S/8-10R each side [3 second iso hold at the top of each rep]

Compound Set:
4A. Tate Press: 3S/5R drop 10R [drop set, every set] 
4B. Single Arm Supinated Grip Tricep Kickback: 3S/8-10R each side [3 second iso hold at the top of each rep]

Compound Set: 
5A. Dumbbell Lateral Raises: 3S/5R drop 10R [drop set, every set] 
5B. Lateral Raise Iso Hold: 3S/F

5/18 Training Day Overview

Rep Range: 8-10R 
Tempo: 3 second hold at the top of each rep 
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 and hold for 3 seconds. 
- 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 Count: 8R
Tempo: quick, steady
Modification: dumbbell push press 

*rest is 30 seconds between sets

Set Up:
- grip the barbell with a pronated grip, shoulder width apart. 
- stand with feet hip width apart or slightly wider. 
- clean or lift the barbell to your shoulders in an overhead press position, elbows facing forward
- keep your torso tall and upright 
- engage your upper back to support the push

Execution: 
- dip the legs just slightly by bending the knees [like a quarter squat]
- knees should follow the toes, chest should stay upright. 
- use your legs to produce force needed to press the barbell 
- extend your ankles, knees, and hips as you press the barbell overhead. 
- move your head back slightly to make room for the barbell to travel up in a straight line. 
- once the barbell is overhead, push your head through your arms and directly underneath the bar
- extend arms as heels connect to the ground. 
- arms and legs locked out at the top. 
- lower the barbell back to your shoulders with control, catching the bar with soft knees.

Barbell Push Press

Rep Range: 5R drop 10R [drop set, every set]
*drop the weight by 20-50% on your drop set
Tempo: steady 
Modification: dumbbell concentration curls

Set Up: 
- lean your chest into the preacher curl pad [sit or stay standing] 
- press your triceps into the pad [elbow to armpit should be pressed into the pad] 
- grip the bar with a supinated grip. 
- depress your scapula and keep your shoulders from rounding forward. 

Execution: 
- drive your elbows into the pad and curl the handle up, towards your front delts. 
- contract your biceps at the top of the rep
- lower the weight with control until your arms are fully extended again [not locked out]

Preacher Curl Machine [drop set, every set]

Rep Range: 8-10R each side 
Tempo: 3 second iso hold at the top of each rep
Modification: sit on an incline bench

Set Up: 
- grip a dumbbell in one hand. 
- sit facing reverse on the preacher curl seat. 
- scoot your butt towards the edge of the seat and lean your mid back into the pad of the machine. 
- allow the arm holding the dumbbell to hang down from your shoulder, behind your torso. 
- keep a neutral grip on the dumbbell but point your thumb out, away from your torso at a 45 degree angle.

Execution: 
- keep your elbow pinned in line with your shoulder and curl the dumbbell 
- hold the contraction in your bicep at the top of the rep for 3 seconds. 
- lower the dumbbell with control until your arm is fully extended and the dumbbell is under your shoulder.

Single Arm Wide Hammer Recline Curl

Compound Set

Rep Range: 5R drop 10R [drop set, every set]
*drop the weight by 20-50% on your dropset
Tempo: steady 
Modification: lying dumbbell skull crushers. 

Set Up: 
- grip a dumbbell in each hand
- position yourself in a supine position on a flat bench. 
- extend your arms and position the dumbbells in line with your front delts, pronated grip
- plant your feet flat on the ground and keep your hips glued to the bench. 

Execution: 
- allow your elbows to track outward as you bend your arms and lower the tops of the dumbbells towards your chest, lead with your thumbs. 
- at the bottom of the rep your knuckles should be facing each other and your arms should bent 
- bring your elbows in as you extend your arms until the dumbbells are in line with your front delts again
- contract your triceps.

Tate Press [drop set, every set]

Rep Range: 8-10R each side
Tempo: 3 second hold at the top of each rep
Modification: support yourself on a flat bench

Set Up; 
- grip a dumbbell with one hand, supinated grip
- get into a long step lunge [back leg is on the same side as the hand holding the dumbbell]
- keep a neutral spine and bend forward with your torso until you are able to rest the elbow of your assisting arm on the bent front knee. 
- keep your chest facing the ground and lift the elbow on your working side until it is line with or slightly behind your torso. 
- pin your elbow in this position, dumbbell positioned under your elbow at the start. 

Execution: 
- extend your arm and kick back until the dumbbell is in line with your elbow at the top of the rep, palm facing down. 
- contract your tricep and hold for 3 seconds. 
- lower the dumbbell with control, keeping your elbow pinned in position.

Single Arm Supinated Grip Tricep Kickback [long lunge stance

Rep Range: 5R drop 10R [drop set, every set]
*drop the weight by 20-50% on your drop set
Tempo: steady 

Set Up: 
- in a standing position, hold a dumbbell in each hand
- position the dumbbells down by your sides. 
- keep your arms mostly straight ( locking in a slight bend in your elbows is ok)

Execution: 
- extend your arms and raise the dumbbells out to your sides, until they are in line with your shoulders at the top of the rep. 
- lower the dumbbells back to your sides with control. 

-**if you struggle to feel lateral raises in your medial/lateral delt, position the dumbbells slightly in front of your torso when you raise. This will help keep the tension out of the traps and disperse it to the delts.

Dumbbell Lateral Raises

Time: F
Tempo: iso hold

*try to hold for at least 15 seconds. If you need to drop the weight from your dumbbell lateral raises set to maintain form, do it. 

Set Up: 
- in a standing position, hold a dumbbell in each hand
- position the dumbbells down by your sides. 
- keep your arms mostly straight ( locking in a slight bend in your elbows is ok)

Execution: 
- extend your arms and raise the dumbbells out to your sides, until they are in line with your shoulders at the top of the rep. 
- hold this position until as long as you can while good form [being able to feel the tension in your lateral delts, not the traps- when the traps take over, lower your arms.]

-**if you struggle to feel lateral raises in your medial/lateral delt, position the dumbbells slightly in front of your torso when you raise. This will help keep the tension out of the traps and disperse it to the delts.

Dumbbell Lateral Iso Hold

5/18 Shoulders, Biceps, Triceps

4/27 Full Body or Optional Rest Day

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

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

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 🤩

5/18 Shoulders, Biceps, Triceps

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