Name: Playbook - Sam Sweeney - 6/8 Shoulders, Biceps, Triceps
Uploaded: 2024-03-04T17:09:25.917Z
Duration: 65 min
Description: 6/8 Shoulders, Biceps, Triceps

Cara

Jessica

Timi Jo

Cynthia Bartek

Audi

Donalee

That bent arm lat raise was the perfect finisher 💪😍

Megan

This was a fire shoulders and arm workout 🔥

Lisa

Fantastic last shoulder/arm day for this split!

Katie

Definitely loving arm days lately with these bad a$$ lifts

Kody Young

Becky

Loooove that pyramid....sad it ends next week tho...

Chris

Those bent arm lateral raises got me GOOD 😅😅😅

Mary

Maddy

Janelle

Rosa

Ready for 4th of July to show up the men’s biceps 😂😂😂

Bailey

Quetzali 

Cece Williams

Love these shoulder days ❤️❤️❤️🔥🔥🔥

Anne

Oh my lord my claves hurt to the touch from yesterday 😅

Sarah

Kirsten

It wasn’t my favorite shoulder day, but still got a decent pump!

Amber

Mia Arrowsmith

Ashley Laas

I left for like two weeks tried another workout plan nope nope 
Had to come back to your work outs keep up the awesome workouts love them!!!

Joanne

Andryana

Heather

Crystal

The burrrrnnnn on that last set🔥💪🏻💪🏻

Lacey

Brandi

Stephanie

Yvette

Megan Laudick

Those bent laterals were such a good finisher!

Only the Sweeney fam can make me excited for shoulder day

Nani glover

Leslie

Haley

Simple and super effective! Really loving the hypertrophy!

NATASHA

Lakshmi Neelesh Nimmagadda

Wow…this workout in Florida With no air conditioning 😒😩brutal!!!

Laurie

Mike

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.

Shoulders, Biceps, Triceps: 

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

2. Standing Overhead Press: 5S/20R, 15R, 12R, 10R, 8R 

Compound Set: 
3A. Hammer Grip Preacher Curls: 3S/6-8R 
3B. Cable Straight Bar Curls: 3S/8-10R [3 second eccentric] 

Compound Set: 
4A. Cable Straight Bar Lying Skull Crushers: 3S/6-8R 
4B. Chest Supported Tricep Kickbacks: 3S/8-10R [3 second eccentric] 

5. Bent Arm Lateral Raise: 5S/10R [every 10 seconds]

6/8 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: 
- grip a dumbbell in each hand
- stand with feet in a hip width stance
- squeeze your glutes and tuck your ribs, hold a tight brace in your trunk 
- lift the dumbbells and position them at your shoulders with your palms facing forward and arms bent at 90 degrees [or just below] 
- position your elbows just slightly in front of your torso, pinkies tucked slightly, in the start position. [this will help you push from a stable base]

Execution: 
- extend your arms as you press the dumbbell up and into the overhead position
- dumbbells should be in line with your shoulders at the top of the rep [do not touch them together] 
- ribs should be down and spine should be neutral
- bend your arms as your lower the dumbbells back to 90 degrees or just below 
- keep elbows slightly in front of your torso 
- make sure your low back is not hyperextending at the top of each rep.

Standing Overhead Press

Rep Range: 6-8R
Tempo: steady 
Modification: single arm hammer grip concentration curl

Set Up: 
- grip a dumbbell in each hand
- keep a neutral spine and [sit or stand] lean your chest into the preacher curl pad [or incline bench] 
- position your arms on the pad, connected from armpit to elbow on each side
- keep a hammer grip on the dumbbells 
- plant your feet firmly on the ground. 

Execution: 
- drive your elbows into the pad 
- lead with your thumbs and curl the dumbbells up towards your front delts
- contract your biceps 
- lower the dumbbells with control as you extend your arms 
- lower until your arms are fully extended [but not hyperextended] 
- watch to make sure your shoulders are not rolling forward as you curl, keep your scapula depressed and chest up and pressed into the pad.

Dumbbell Hammer Grip Preacher Curls

Rep Range: 8-10R 
Tempo: 3 second eccentric 
Modification: standing ez bar or straight bar curl. 

Set Up: 
- attach the straight bar attachment to one side of the cable 
- position the cable low 
- stand directly in front of the cable, facing the straight bar
- grip the straight bar with each hand [supinated grip] 
- pin your elbows in by your sides and keep your chest high. 
- squeeze your glutes and keep a neutral spine

Execution: 
- drive your elbows into your sides 
- curl the straight bar up and towards your front delts
- contract your biceps at the top of the rep 
- use a 3 second eccentric to lower the bar with control 
- lower until your arms are fully extended. 
- keep from swinging or swaying as you curl 
- watch for your shoulders to roll forward or your traps to raise [drop weight if needed]

Straight Bar Cable Curl

Compound Set

Rep Range: 8-10R
Tempo: steady 
Modification: lying ez bar or dumbbell skull crushers. 

Set Up: 
- attach the straight bar attachment to the cable and position it low
- stand about an arms length away from the cable, face away
- lie on the ground in a supine position 
- bend your knees and plant your feet on the ground. 
- reach your arms overhead and grip the straight bar with each hand [pronated grip] 
- keep your back tight 
- raise the bar and position your elbows in line with your front delts, arms bent at 90 degree with palms facing up 

Execution: 
- drive your feet through the ground as you extend your arms and lift the bar
- when the bar is in line with your elbows/shoulders, contract your triceps. 
- keep your elbows pinned in position and release the bar as you bend your arms
- lower the bar until your arms are bent at ~90 degrees again
- you may let the elbows move back as you release the weight, this will give you a greater stretch through the lats/triceps. As long as you position your elbows in line with your shoulders as you pull, each rep.

Cable Straight Bar Lying Skull Crushers

Rep Range: 10-12R 
Tempo: 3 second eccentric

Set Up: 
- set a bench to ~70 degree incline
- grip a dumbbell in each hand, neutral grip 
- position your chest/hips on the back of the bench
- press your torso into the bench
- bend your arms and raise your elbows so they are pinned behind your torso
- keep your elbows pinned in this position. 

Execution: 
- lead with your pinkies as you extend your arms back 
- when your arms are straight contract your triceps 
- bend your arms and lower the dumbbells
- lower until your arms reach a 90 degree bend again. 
-  keep feet planted not the ground and torso pressed into the bench.

Chest Supported Tricep Kickbacks

Rep Count: 10R 
Tempo: steady 

**every 10 seconds

Set Up: 
- grip a dumbbell in each hand
- stand in a hip width stance
- squeeze your glutes and tuck your ribs, keep a neutral spine 
- bend your arms in a 90 degree angle at your sides- dumbbells in line with your elbows, elbow under your shoulders
- lock in this position

Execution: 
- think about leading with your elbows as you raise your arms out to your sides
- keep your hands/dumbbells in line with your elbows as you raise your arms
- when your elbows are in line with your shoulders contract your delts
- lower your arms back to your sides with control 
- make sure to keep your wrists straight, locked in line with your elbows 
- keep the 90 degree angle of your arms throughout each rep/each set.

Bent Arm Lateral Raise

6/8 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

April

4/24 Chest and Triceps

Brooke Trujillo

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 😈

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 🤩

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 💪❤️‍🔥

6/8 Shoulders, Biceps, Triceps

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