Name: Playbook - Sam Sweeney - 7/18 Delts, Triceps, Calves
Uploaded: 2024-03-04T17:09:28.100Z
Duration: 70 min
Description: 7/18 Delts, Triceps, Calves

Repeated because I didn’t have week 2 downloaded and was just as good 2nd time around 😛

Brittany

Omayma

Julie

Amber

Alexsha

Loved those bodyweight Tricep extensions at the end!

Anjali

Megan

Nicole Gorenflo

Katie

Kathryn Whitten

Dominique

Amie

Delta feeling so strong after last split!!!

Audry

Holy body weighted tricep extensions 🥵

Danielle Farley

Kelsey

Tara Shai

Brittney

New split is amazing! 
I love it! 👏🏻💯🔥

Missy

Judith Harris

Renee

Annie

Tish

Triceps endurance definitely needs a bit of TLC 😅 I believe this new 12-w split will deliver!!

Rachel

Loving establishing my baselines for primary lifts this week. Only up from here! 📈

Safia

These unilateral movements are def putting my body to the test! I love it!

DeAnna

Deja

Shelby

Steven

Taylor

Mia Arrowsmith

I got the craziest shoulder pump today! 😍🔥 loved todays workout

Courtney

So happy I did this today. Triceps are on fire 🔥

Love the mix up! That final
superset….no joke. Peek-a-boo triceps…

Alli

Great workout! Loving this new split with its unilateral movements. Just what I needed.

Maryse Lalumiere

Jennifer

Whoa! Great activation in all the intended areas 💯

Challenging heavier weights today. Felt good

Molly

Like the new split a lot just what my body needed thank you ☺️

Joanne

Chelsea

Love this split. Those body weight tricep extensions are insane. 🥵🔥❤️

April

Triceps are gonna burn tomorrow! Delts, shoulders and pretty much my upper back feels great!

Kayla

Loved this and felt this one! Enjoying this split so far!!

Janelle

I have a feeling I won’t be able to use my triceps for a few days.

Ashley Greeley

Holli

Olga

Morgan

So there weren't benches available, I ended up doing the side lying rear delt raises in a modified side plank. That was a great little bonus to an already great workout! 💪

Annaleis

Happy Tuesday! WELCOME TO THE NEW SPLIT. 

You can find the full split and the 6, 5, 4, 3, day split options in the info section under the daily training bubble. 

Week 1 of 12 week split 
*12 weeks broken into 4 week micro cycles* 

Goal of micro cycle 1: weeks 1-4: Unilateral training focus, hypertrophy and endurance rep ranges. Working on any weaknesses in movement and symmetry within the musculature of the body. Laying a solid foundation for movement and strength gains. 

*our primary movements will progress/change each micro cycle. It will be helpful to track your weight/reps over each micro cycle, each week.*

Pre Training Mobility and Warm Up: please choose appropriate warm up from the “Warm Up and Activation” bubble in the app. [previous warm ups can all be found here]

Tap the ‘start now’ button to find the training day overview.

Posterior Chain Accessories: Delts, Triceps, Calves

Pre Training Warm Up and Mobility: 
*Choose one or combine multiple routines from the “Warm up and Activation” bubble in the app to prep you appropriately for the training day. Focus on what you need to in order to be ready to train. 

Strength Training: 

1a. Primary: Standing Single Arm Overhead Press: 4S/10-12R each side
1b. Single Leg Standing Calf Raise: 4S/10-12R each side 
*90 seconds rest*

2a. Single Arm Side Lying Rear Delt Raise: 3S/12-15R each side
2b. Single Arm Dumbbell Overhead Extensions: 3S/12-15R each side 
*75 seconds rest*

3a. Single Arm Cable Facepull: 2S/20R each side
3b. Single Arm Cable Supinated Tricep Extension: 2S/20R each side
*60 seconds rest*

4a. Seated Double Cable Y Raise: 5S/10R 
4b. Bodyweight Tricep Extensions: 5S/10R 
*30 seconds rest between sets*

7/18 Training Day Overview

Rep Range: 10-12R each side
Tempo: steady 
Modification: seated oh press

Set Up: 
- grip a dumbbell in one hand
- stand with feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace [neutral pelvis position] 
- use your other hand to assist you in lifting the dumbbell up and into the overhead position 
- pronated grip on the dumbbell, in line with your delt overhead
- drive your ribs down, keep your hips square
- keep a neutral head, neck, spine position 
- extend your non working arm out to your side for balance

Execution: 
- tuck your pinky forward just slightly 
- bend your elbow, keep it traveling slightly in front of your torso, and lower the dumbbell 
- lower to a ~90 degree bend in your arm or just below
- extend your arm and press the dumbbell up and into the overhead position again 
- contract your delt
- complete all reps on one side before moving to the next

Primary: Standing Single Arm Overhead Press

Rep Range: 10-12R each side
Tempo: steady 
Modification: no weight

Set Up: 
- set a 25lb plate on the ground next to a rack 
- grip a dumbbell in one hand, neutral grip, hold the weight down by your side
- face the plate and extend your other arm out to lightly grip the rack next to you for support
- step the ball of the foot closest to the rack on top of the plate- foot on the opposite side from the dumbbell
- allow your heel to hang off the plate
- bend your other leg slightly and lift your foot off the ground, keep it pinned
- squeeze your glutes, pull your belly button to spine and brace
- keep a neutral head, neck, and spine 

Execution: 
- drive the ball of your foot into the ground
- lift your heel away from the ground
- contract your calf at the top of the rep 
- with the ball of your foot glued to the plate, lower your heel back towards the ground with control 
- complete all reps on one side before moving to the next
- dumbbell should be held opposite from your working leg on both sides

Single Leg Standing Calf Raise

Superset

Rep Range: 12-15R each side
Tempo: steady

Set Up: 
- position your bench at a ~45-50 degree angle
- grip a dumbbell in one hand
- facing 90 degrees from the back pad of the bench bend your legs and position your knees in the crease of the seat on the bench [stack them on top of one another]
- lean the side of your body into the bench, chest facing out to one side
- bend the arm closest to the bench [not holding the dumbbell] and hook your armpit over the bench, hug the bench with this arm 
- extend your arm holding the dumbbell down in front of your torso towards the ground
- keep a pronated grip on the dumbbell and pin a bend in your elbow 
- squeeze your glutes, pull your belly button to spine, and brace
- try to keep the side of your body glued to the bench 

Execution: 
- lead with your pinky and lift the dumbbell away from the ground and towards the ceiling 
- raise the dumbbell until it is in line with or slightly above your rear delt position 
- contract your rear delt 
- lower the dumbbell in front of your torso and towards the ground again with control 
- complete all reps on one side before moving to the next
- keep your elbow slightly bend throughout 
- use your rear delt to control the movement

Single Arm Side Lying Rear Delt Raise

Rep Range: 12-15R each side 
Tempo: steady

Set Up: 
- grip a dumbbell in one hand 
- stand with your feet hip width apart, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- lift the dumbbell into the overhead position, in line with your delt, pronated grip 
- drive your ribs down and keep a neutral head, neck, and spine position 

Execution: 
- keep your elbow pinned over your delt
- lead with your thumb and bend your arm as you lower the dumbbell back behind you head
- lower the dumbbell until your arm reaches a ~90 degree bend or just below
- with elbow pinned, extend your arm and lift the dumbbell back up and into the overhead position again 
- contract your tricep 
- complete all reps on one side before moving to the next

Single Arm Dumbbell Overhead Extensions

Rep Count: 20R each side
Tempo: steady 
Modification: single arm banded face pull

Set Up: 
- attach a single arm hand to one side of the cable and position it above your head
- step in front of the cable, facing the handle
- grip the handle with one hand
- take 2-3 steps back from the cable 
- extend your arm towards the cable, pronated grip
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- bend your elbow and pull the cable out and to your side, towards one side of your face
- as you pull the cable, slightly externally rotate your hand into the neutral position 
- when your elbow is in line with your rear delt, contract your rear delt 
- release the cable with control and rotate back to a pronated grip as you extend your arm again 
- complete all reps on one side before moving to the next

Single Arm Cable Facepull

Rep Count: 20R each side
Tempo; steady 
Modification: single arm dumbbell skull crushers

Set Up: 
- attach a single arm handle to one side of the cable and position it high 
- step in front of the cable, facing the handle
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- grip the handle with one hand, supinated grip 
- pull the cable and pin your elbow by your side

Execution: 
- pull the cable and extend your arm straight down towards the ground 
- contract your tricep
- keep your elbow pinned and release the cable with control until your arm is bent at 90 degrees again 
- complete all reps on one side before moving to the next
- keep your wrist straight at you pull the cable

Single Arm Cable Supinated Grip Tricep Extensions

Rep Count: 10R
Tempo: steady 
Modification: chest supported dumbbell Y raise, or banded y raise 

Set Up: 
- sit on the bench of the seated double cable machine
- bend your legs and plant your feet on the ground
- extend your arms forward to grip the handles of the cable with a pronated grip 
- squeeze your glutes, adduct the bench with your knees, pull belly button to spine, and brace
- keep an upright torso and neutral head, neck, and spine 
- keep your arms straight [wrists straight]

Execution: 
- with straight arms, pull the cables up and into the overhead position 
- extend your arms into the Y position at the top of the rep 
- contract your delts, rear delts, high back 
- lower your arms forward again until your handles are in line with your chest
- keep your arms straight 
- keep traps down

Double Cable Seated Y Raise

Rep Count: 10R
Tempo: steady 
Modification: drop to your knees or switch to bench dips or kb dips

Set Up: 
- get down on the ground in a low plank position 
- elbows under your front delts, hands pressing down into the ground 
- squeeze your glutes, pull belly button to spine, and brace
- keep a neutral head, neck, spine position 

Execution: 
- press your hands though the ground and lift your elbows off of the ground 
- extend your arms as if you were pressing the floor away 
- contract your triceps at the top of the rep 
- bend your arms and lower your elbows back to the ground with control 
- you may choose to alternate and make this into a walking plank if you feel more comfortable, or consider modify for bench dips

Bodyweight Tricep Extensions

7/18 Delts, Triceps, Calves

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 :)

LOVED ❤️‍🔥❤️‍🔥❤️‍🔥

4/25 Quads and Glutes

Brianda

4/24 Chest and Triceps

Brooke Trujillo

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

Kody Young

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 🥵🥵🥵🥵

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 🤩

7/18 Delts, Triceps, Calves

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