Name: Playbook - Sam Sweeney - 7/20 Accessories [biceps, triceps, core]
Uploaded: 2024-03-04T17:09:26.055Z
Duration: 60 min
Description: 7/20 Accessories [biceps, triceps, core]

Melissa

Melanie

Those Turkish get ups are definitely complex, but I’m embracing the challenge of it 😁

Megan

Need to work on bent arm bent knee raises. They were tough 😅

Sammi

Nice accessory day⭐️⭐️⭐️⭐️⭐️

Laura

Love feeling the glamour muscle pump 💪

Katie

Warit

Taylor Willman

Amanda Howell

I guess I forgot to swipe to finish earlier this week!!

Amberly

Seriously this week has been amazing!! 🔥🔥🔥🔥

Missy

Kathryn Whitten

Have I told u lately how much I hate Turkish get ups!! 😝

Cheri

Louise

Great workout. My triceps were feeling the burn. 🔥

Dedra

DeAnna

Allie Caruso

Amanda

Great workout! Had my 14yr old daughter join me! 😀

Lydia

Jenny

Loved it! This grouping of muscle groups is amazing!

Jessica

Stephanie

Those turkish getups tho 😮‍💨😆 good one again!!

Kaitlin

Janelle

Those bodyweight skull crushers are hard!

Ruth

Jenn

Corrine

EnTuwan

Sharon Otasowie

Turkish getups made my day!💕💕💕💕

Jamie

Emiliano

Work out was great. Could you possibly do a long stretching routine ? I think it would be really useful in helping me recover better.

Jaden

Firuza

jenn myers

There were some different lifts in there for me.  Good lift!

Steve

Katelyn

Mike

Great workout…happy its rest day tomorrow 🤣🤪

Nicole Olsen

It was going fine until the bodyweight skull crushers 😬

Rosa

Emily

Roxy

Kayleigh B

Kimmy

So, those Turkish Get Ups were FUN and required more concentration than I ever thought I’d need!

The accessory name is misleading 😂 this workout 🔥

Andrea

Rachel

[Challenge Week1/Day3] 

Happy Wednesday! 

Warm Up: foam roll, warm up and activation routine B from app, +10 mins steady state cardio [optional]

*Remember to track your primary movements and AMRAP movements starting today! 

Click the ‘start now’ button to find the training day overview

Accessories [biceps, triceps, core]:

1. Overhead Carrys: 4S/30 seconds

2. Turkish Get Ups: 3S/6-8R each side 

Superset: 
3A. Standing Barbell Curls: 3S/10R, 8R, 6R
3B. Dips: 3S/10R, 8R, 6R

Superset: 
4A. Dumbbell Preacher Hammer Curls: 3S/6-8R 
4B. Dumbbell Skull Crushers: 3S/8-10R 

Superset: 
5A. EZ Bar Reverse Curl: 3S/8-10R 
5B. Bodyweight Skull Crusher: 3S/6-8R 

Burnout: 1 Minute AMRAP: Forearm supported bent leg raise

3/20 Training Day Overview

Time: 30 seconds
Tempo: hold

*be sure to track the amount of weight used for your carry so you are able to refer back to this each week. 

Set Up: 
- grip a dumbbell in each hand
- curl/clean and press the dumbbells up to your shoulders and into the overhead position. 
- you may choose to hold the dumbbells overhead with palms facing forward or facing in towards each other. 
- dumbbells should be directly in line with your shoulders overhead. 
- drive your ribs down and squeeze your glutes to help you  brace your trunk in this position. 
- start with feet together

Execution: 
- step each foot forward as you carry the dumbbells overhead. 
- keep your dumbbells pinned in position and spine neutral [watch for any hyperextending in your low back] 
- keep your chest upright and facing forward and use your lats to support your shoulders in this position. 
- keep a steady pace for the entire 30 seconds.

Dumbbell Overhead Carries

Rep Range: 4-6R each side 
Tempo: steady 
Modification: half Turkish get up or Otis up.

*be sure to track your weight used and reps completed for each set so you are able to refer back week to week. 

Set Up: 
- lie in a supine position on the ground
- grip a kettlebell in one hand and position it over your chest with your arm extended to the ceiling
- bend your knee on your carrying side and plant your foot on the ground. 
- keep your supporting leg extended
- position your supporting arm flat on the ground at a 45 degree angle out. 
- keep your gaze fixed on the kettlebell throughout 

Execution: 
- keep the kettlebell extended towards the ceiling and in line with your shoulder.  - roll towards the supporting elbow
- press into the ground with your supporting hand and straighten your arm so your torso is upright
- extend your hips up as high as possible and contract your glutes. 
- keep your hips high and bend your supporting knee and pull your leg through to the opposite side
- plant your knee on the ground [half kneel] with your hand still planted on the ground. 
- lift hand off the ground and raise your torso so your chest is upright and facing forward
- step the kneeling leg up to meet the front foot and stand.
- reverse the movement to return back to the start position. 
- repeat on the other side. 
- keep your eye fixed in one spot throughout the entire set. 
- keep your arm extended and the kettlebell above your shoulder throughout the set.

Turkish Get Ups

Rep Count: 10R, 8R, 6R
Tempo: steady 
Modification: standing EZ bar or dumbbell curls

Set Up: 
- grip a barbell with both hands, supinated grip, just outside of your hips. 
- extend your arms and allow the barbell to hang down in front of your quads. 
- squeeze your glutes and grip the ground with your toes to create a stable base
- pin your elbows close to your sides and keep your chest upright and facing forward. 

Execution: 
- dig your elbows into your sides and curl the barbell up towards your front delts
- contract your biceps at the top of the rep. 
- keep your elbows squeezed close to your sides and lower the barbell with control until your arms are fully extended again. 
- try to resist rocking or swaying as you curl the bar
- keep elbows as close to your sides as possible.

Standing Barbell Curls

Rep Count: 10R, 8R, 6R
Tempo: steady 
Modification: dumbbell overhead tricep extensions

*weighted for difficulty

Set Up: 
- position your hands on the dip handles, neutral grip, and grip the handles tight. 
- retract your scapula and lean your chest slightly forward as you extend your arms and press up. 
- keep your legs straight or bend them behind you. 
- contract your glutes to help hold your brace and create full body tension. 
- keep your scapula pinned in this position, drive your ribs down and brace


Execution: 
- with your chest slightly forward, bend your arms and lower torso until your arms are bent at a 90 degree angle or just below [depending on your shoulder mobility, be mindful of what ROM is best for you]
- drive your palms through the handles and press yourself back up as you extend your arms. 
- contract your triceps and chest
- keep the chest only slightly leaned forward here, the more lean the more focus on chest. The more upright, the more focus on triceps [our goal is to favor the triceps here]

Dips

Superset

Rep Range: 6-8R
Tempo: steady 
Modification: seated hammer curls [or single arm concentration curls]

Set Up: 
- grip a dumbbell in each hand, hammer grip 
- stand or sit on the preacher curl machine
- lean your chest into the pad of the machine and hook your arms over the top so they are connected to the pad from elbows to armpits. 
- depress your scapula and pull your shoulders back, pin them down

Execution: 
- drive your elbows into the pad of the machine 
- lead with your thumbs and curl the dumbbells up towards your front delts 
- contract your biceps at the top of the rep 
- release the dumbbells and lower until  your arms are fully extended again. 
- keep elbows in line with the dumbbells as you curl and lower
- keep your shoulders from rolling forward as you curl

Dumbbell Preacher Hammer Curls

Rep Range: 8-10R 
Tempo: steady

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie in a supine position on a flat bench, plant your feet on the ground
- lift the dumbbells and position them over your shoulders 
- pin your elbows in line with your front delts. 

Execution: 
- lead with your thumbs as bend your arms and lower the dumbbells back towards either side of your head. 
- allow your elbows to travel back just slightly as you lower the dumbbells
- reach a 90 degree bend in your arms or just below before you drive through your pinkies and extend your arms again
- as you extend your arms bring your elbows back in line with your front delts.
- contract your triceps at the top of the rep.

Dumbbell Skull Crushers

Rep Range: 8-10R 
Tempo: steady 
Modification: dumbbell reverse grip curl

Set Up: 
- in a standing position, grip the EZ bar with a pronated grip- close [inside shoulder width grip] 
- extend your arms down in front of you and pin your elbows in close to your sides. 

Execution: 
- drive your elbows into your sides and curl the bar up towards your chest
- when your palms are facing forward at the top of the rep, contract your biceps
- release the bar and lower with control until your arms are extended down in front again
 - this movement is a heavy on the forearms, be aware of that as you choose appropriate weight.
- keep wrists straight throughout each rep.

EZ Bar Reverse [close] Grip Curl

Rep Range: 6-8R
Tempo: steady 
Modification: drop to your knees, position the bar higher on the rack for less tension on the upper body.

Set Up: 
- position the barbell on the rack at about hip height
- grip the bar with a pronated grip- close/inside shoulder width
- step your feet back, away from the rack, until your body is extended towards the rack [arms straight and pushing into the rack] 
- squeeze your glutes and push your mid back through your scapula to create a ‘hollow’ position [this will help you brace and create full body tension] 

Execution: 
- bend your elbows and slowly move your head towards and under the barbell 
- allow your head to pass under the barbell with your arms bent
- drive your palms through the bar and extend your arms 
- press yourself back to the start position and contract your triceps

Bodyweight Skull Crushers

Time: 1 minute
Tempo: steady 
Modification: lying reverse crunch.

*be sure to track how many reps you are able to complete within the 1 minute time cap. This will allow you to refer back to this number from week to week. 

Set Up: 
- position your forearms on the ab raise machine and back pressed into the back of the bench. 
- grip the handles of the machine and drive your elbows/forearms into the pads on either side
- press yourself up so your chest is facing forward and legs are extended down 
- drive your back into the pad and keep your ribs down

Execution: 
- push your back into the pad of the machine and bend your legs as you raise them up in front of you
- your legs should be bent, knees in line with the crease of your hips at the top of the rep
- contract your core
- hold the brace in your trunk as you lower your legs and extend them back down towards the ground. 
- keep the ribs from wanting to flare
- take short rests if needed.

Burnout: 1 minute AMRAP: Forearm Supported Bent Leg Raise

7/20 Accessories [biceps, triceps, core]

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

Audry

Brianda

April

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!

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 🥵🥵🥵🥵

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

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! ❤️🔥

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!

7/20 Accessories [biceps, triceps, core]

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