Name: Playbook - Sam Sweeney - 5/25 Shoulders, Biceps, Triceps
Uploaded: 2024-03-04T17:09:25.873Z
Duration: 60 min
Description: 5/25 Shoulders, Biceps, Triceps

Cara

Taylor Willman

Lisa

I don’t know what it is about this split, but I never liked working biceps until now…and now it’s my favorite day of the week!! Today’s variations were definitely top-notch 💪💪💪

Megan

Kara Hutcheson

This was a great workout!  I look forward to your workout plans every day!

Cynthia Bartek

Felisha

Katie

Vaishnavi

Please tell us the weight you are using, it’s a helpful guide!

Priscilla

Joyce

Codie

Kristina

Kimmy

Veronica

Melinda

Felicia

Rainy days in the gym are the best days! Plus when you get to train boulders 🏔 is a bonus!!

Kody Young

Stacey

Least favorite shoulder/Arm workout of the split

Brittney

Flaming🔥Pumpkins🎃…I love it 🥵♥️😆

Alexa

Tianna

April

Matti

Honestly one of the top three highlights of my week :) these daily workouts give me the best pump I have ever had and I just feel amazing!!

Joanne

Nikki

That little lift at the top of the dumbbell curls was oomph!!💪🏻

Norma

Chelsea

Lakshmi Neelesh Nimmagadda

Nani glover

The compound arm sets get me every time 😅

Becky

Stephanie

Chris

Cristina

Jessy

These workouts are fire! The pump that I get from each workout is amazing! Def gonna have some guns to show off here soon!!

DeAnna

Denise

Erika

Janelle

❤️🔥💪🏼🔥❤️. That is all!!

Mia Arrowsmith

Audi

Heather

Michelle Zabin

Shannon Smolinski 

Sara

Favorite day of the week as finally seeing some shoulder definition 😍

Catherine

Ended up doing this workout at home… I changed a few things to modify but still got a great burn 🔥

Caroline

Shoulders, Biceps, Triceps: 

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

2. Barbell Z Press: 6S/6R [every 30 seconds] 

Compound Set: 
3A. Standing Bicep Curl Variation: 3S/5R drop 10R [drop set, every set] 
3B. Single Arm Cross Body Curl: 3S/8-10R each side [3 second hold at the top of each rep] 

Compound Set: 
4A. Cable Rope Tricep Extension: 3S/5R drop 10R [drop set, every set] 
4B. Single Arm Overhead Extension: 3S/8-10R each side  [3 second hold at the top of each rep] 

Compound Set: 
5A. Plate Cab Drivers: 3S/15R 
5B. Plate Iso Hold: 3S/F

5/25 Training Day Overview

Rep Range: 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 Aparts

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: 6R 
Tempo: steady 
Modification: dumbbell Z press, or seated overhead press

*30 seconds rest between sets

Set Up: 
- grip the barbell with a pronated grip, shoulder width apart. 
- rotate the bar so your palms are facing up and position the barbell across your front delts/high chest
- make sure your elbows are pointing forward 
- get down onto the ground in a seated position [legs straight forward, spread] 
*being in a seated position on the floor is going to require more mobility and core control just to keep your torso upright. Be sure to have warmed up appropriately. 
- keep your spine neutral and think “ribs down” to lock in a strong brace. 

Execution: 
- extend your arms and press the barbell overhead
- move your head directly under the barbell at the top of the rep 
- lower the barbell back to your high chest/front delts with control. 
- use your lats to support your arms and shoulders in the overhead position. 
- keep your torso upright with chest facing forward.

Barbell Z Press

Rep Range: 5R drop 10R 
*drop the weight by 20-50% 
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, supinated grip
- extend your arms down by your sides
- pin your elbows slightly behind your torso, chest up
- squeeze your glutes and tuck your ribs to help brace in this position. 

Execution: 
- curl the dumbbells up and towards your front delts
- as you lift the dumbbells, bring your elbows forward and in front of your torso 
- contract your biceps 
- lower the weight with control 
- bring your elbows back behind your torso as you lower the weight 
- lower until your arms are fully extended before continuing reps.

Standing Bicep Curl [drop set, every set]

Rep Range: 8-10R 
Tempo: 3 second hold at the top of each rep

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- stand with feet hip width apart
- squeeze your glutes and tuck your ribs, brace to hold this position 
- pin your elbow by your side 

Execution: 
- with a pronated grip on the dumbbell, curl the weight up and across your body to the front delt on the same side. 
- contract your bicep and hold for 3 seconds. 
- keep your palm facing your chest as you lower the weight back across your chest and down by your side.

Single Arm Cross Body Curl

Compound Set

Rep Range: 5R drop 10R [drop set, every set]
*drop the weight by 20-50%
Tempo: steady 
Modification: dumbbell bent over tricep kickbacks

Set Up: 
- connect the straight bar attachment and position the cable high
- stand facing the cable and grip the bar with each hand at the edges of the bar, pronated grip 
- step 1 step away from the cable. 
- pull the bar down and pin your elbows behind your torso, chest out. 
- begin with your arms bent at 90, gripping the bar


Execution: 
- with a pronated grip on the bar, keep your elbows pinned behind your torso and extend your arms as you push the bar down 
- when your arms are fully extended and the bar is against your quads, contract your triceps
- release the weight with control until your arms are bent at 90degrees again.

Cable Push  Downs

Rep Range: 8-10R each side 
Tempo: 3 second hold at the top of each rep

Set Up: 
- grip a dumbbell in one hand. [neutral grip]
- stand in a hip width stance, squeeze your glutes and tuck your ribs down, hold a strong brace
- raise the arm with the dumbbell overhead, elbow should be in line with the shoulder- arm bent at 90 degrees. 
- stabilize with the other hand if needed. 

Execution: 
- extend your arm and raise the dumbbell so it is in line with your shoulder at the top of the rep
- contract your triceps and hold for 3 seconds 
- bend your arm as you lower the dumbbell back behind your head, keeping your elbow pinned by your ear.

Standing Single Arm Overhead Extension

Rep Count: 15R [rotating the plate each way= 1 rep]
Tempo: steady 
Modification: dumbbell front raise. 

Set Up: 
- grip each side of a plate
- stand with your feet hip width apart
- squeeze your glutes and tuck your ribs to brace
- extend your arms and raise the plate straight out so it is in line with your chest. 

Execution: 
- begin to rotate the plate from side to side
- each side rotation= 1R
- keep the plate in line with your chest, do not let it drop.

Standing Cab Drivers

Time: Failure 
*try to hit at least 20 seconds
Tempo: iso hold
Modification: dumbbell front raise iso hold. 

Set up; 
- grip a plate on both sides with each hand
- extend your arms and raise your plate up until it is in line with your chest

Execution: 
- hold this position, keep tension in your shoulders
- when you feel compensation occurring or tension in your neck/traps, lower the weight.

Standing Plate Iso Hold

5/25 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

4/24 Chest and Triceps

Brooke Trujillo

4/23 Back and Biceps

Those alternating steps ups kicked my a$$ 🔥

4/22 Glutes and Hamstrings

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

Brilliant fullbody, my fave!! Thanks so much!

Erisa

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! 🔥

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 ❤️

5/25 Shoulders, Biceps, Triceps

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