Name: Playbook - Sam Sweeney - 6/1 Shoulders, Biceps, Triceps
Uploaded: 2024-03-04T17:09:25.895Z
Duration: 65 min
Description: 6/1 Shoulders, Biceps, Triceps

Cara

That mind to muscle connection made all the difference today! 💪🏽💪🏽💪🏽

Kimberly

Jessica

Please tell me how to keep the workout open!!! I keep having to come back in and refind it 3-4 times per workout, loved the workout though!

Erin

Katie

Went up 10lbs in my Arnold Press today!! Also love those rotating skull crushers! Added a whole new layer of pump 💪💪💪

Megan

Sweet!!!❤️❤️🔥💪🏻💪🏻💪🏻💪🏻💪🏻

Donalee

Katie Hall

Lisa

Codie

Amber

April

Joyce

Michelle

After being sick for two days and missing two workouts (well
3 including todays) ,
That was rough but felt great!

Alli

Absolutely loved that one! <—- Things I say every workout 🏋🏻‍♂️ 💪

Kody Young

Nani glover

Cassie

The pump on that last round of presses...

Chris

Kayleigh B

Tianna

Damn. These finishers lately are KILLER!!!

Meghan

Kenia

Amanda

Mike

Krystal

Jacqueline

Kimmy

Heather

Morgan

NATASHA

Those over head press at the end were brutal 🥵

Holly

Loved today!! Always a high rep shoulder gal

McKenna

Janelle

Lacey

Rachel

My daughter came with me today. Fun workout

Laurie

Mia Arrowsmith

Ashley Laas

gloria

Anne

Love upper body! Good workout! 💪🏻💪🏻💪🏻

Audi

Stephanie

Jean

Caroline

Shoulders, Biceps, Triceps: 

Pre Exhaust Set: 
1A. Banded Pull Aparts: 4S/5R [5 second slow eccentric] 
1B. Seated Arnold Press: 4S/8R

2. Dumbbell Lateral Raises: 5S/20R, 15R, 12R, 10R, 8R 

Compound Set: 
3A. Dumbbell Hammer Grip Spider Curls: 3S/8-10R 
3B. Double Cable Out to In Recline Curls Curls [Face Away]: 3S/6-8R [3 second eccentric each rep] 

Compound Set: 
4A. Dumbbell Skull Crushers [Neutral to Pronated grip]: 3S/8-10R 
4B. Double Cable Criss Cross Tricep Extensions: 3S/6-8R [3 second eccentric each rep] 

5. Standing Kettlebell Overhead Press: press 5S/10R [every 10 seconds]

6/1 Training Day Overview

Rep Range: 5R 
Tempo: 5 second slow eccentric
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 
- use a 5 second slow eccentric to release the band. 
- 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: 8R 
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: 
Set 1. 20R 
Set 2. 15R
Set 3. 12R
Set 4. 10R 
Set 5. 8R 
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)
- squeeze your glutes and chest your chest upright and facing forward. 

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. [palms down] 
- contract your lateral delts
- 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 Raise

Rep Range: 8-10R 
Tempo: steady 
Modification: Hanging Hammer Curls

Set Up: 
- grip a dumbbell in each hand, use a hammer/neutral grip 
- position yourself on an incline bench, chest positioned down on the bench. 
- allow your arms to hang down, extended from your shoulders
- dumbbells should be positioned under your shoulders
- lock your elbows in this position, in line with your shoulders. 
- keep your chest/core/hips pinned to the incline bench. 

Execution: 
- keep your elbows pinned and lead with your thumbs as you curl the dumbbells up towards your front delts
- contract your biceps at the top of the rep
- release the dumbbells with control until your arms are fully extended again, dumbbells under your front delts. 
- keep chest and hips pinned to the bench 
- keep elbows under your shoulders.

Dumbbell Hammer Grip Spider Curls

Rep Range: 6-8R
Tempo: 3 second eccentric 
Modification: dumbbell out to in recline curls [seated on incline bench, elbows positioned behind your torso]

Set Up: 
- set double cable attachments so they are in a low position on the cable. 
- grip the knob of the handles with each hand and step forward about 3 steps, face away from the cable machine
- let your arms extend back behind your torso 
- keep your elbows pinned slightly behind your torso (elbows flare out a bit here to keep in line with the path of movement of the cable machine so the motion is “out to in”)
- squeeze your glutes and brace

Execution: 
- start with your arms in a fully extended position, behind the torso
- lead with your thumbs and curl the weight up and in towards the center of your chest
- contract the biceps at the top
- use a 3 second eccentric to release the cables with control until your arms are fully extended behind your torso
cables

Double Cable Out to In Recline Curls

Compound Set

Rep Range: 8-10R
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand and position yourself on the ground in a supine position, chest up. 
- bend your legs and plant your feet firmly on the ground. 
- bend your arms at 90 degrees. 
- position your elbows in line with your front delts. 
- keep a neutral grip on the dumbbells at the bottom of the rep, when your arms are bent at 90 degrees 

Execution: 
- drive your feet through the ground 
- lift the dumbbells as you extend your arms
- rotate your grip to pronated at the top of the rep, with arms extended 
- contract your triceps [dumbbells in line with elbows/front delts at the top of the rep, palms facing forward] 
- keep your elbows pinned and lower the dumbbells back down until your arms are bent at 90 degrees again.

Dumbbell Floor Skull Crushers [hammer to pronated grip]

Rep Range: 6-8R 
Tempo: 3 second eccentric 
Modification: banded tricep extensions, or bent over dumbbell tricep kick backs. 

Set Up: 
- position each side of the cable machine high. 
- face the cable and grip the “knob” of the cables [no attachment] with each hand so that the cables are criss crossed. 
- step 1-2’ back and stand in the center of the cable machine
- pin your elbows by your sides  [retract/depress scapula]
- squeeze your glutes and brace. 
- keep chest facing forward. 

Execution: 
- lead with your pinkies as you pull the criss crossed cables and extend your arms down and out to your sides
- contract your triceps. 
- release with control until you reach 90 degrees. 
- keep wrists straight.

Double Cable Criss Cross Tricep Extensions

Rep Count: 10R 
*every 10 seconds
Tempo: steady 
Modification: standing dumbbell overhead press. 

Set Up: 
- grip a kettlebell in each hand [grip the handle of each kettlebell]. 
- stand with your feet hip width apart or slightly inside. 
- lift the kettlebells to your shoulders, position your palms facing forward and knuckles facing the ceiling. 
- squeeze your glutes and keep tall and upright. 
- keep wrists straight, in line with your hands. 

Execution: 
- press the kettlebells up and into the overhead position 
- arms should be fully extended at the top of the rep, kettlebells in line with your shoulders. 
- bend your elbows and lower the kettlebells with control
- the bell of the kettlebell should hang behind your palms, palms should face forward throughout each rep.

Standing Kettlebell Overhead Press

6/1 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 ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Audry

Brianda

4/24 Chest and Triceps

Brooke Trujillo

Joanne

4/23 Back and Biceps

Erisa

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!

Emily

4/20 Full Body or Optional Rest Day

Yanely

Landmine press following tricep push downs is evil genius 😈

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 🤩

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 ❤️

6/1 Shoulders, Biceps, Triceps

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