Name: Playbook - Sam Sweeney - 7/25 Delts, Triceps, Calves
Uploaded: 2024-03-04T17:09:28.123Z
Duration: 70 min
Description: 7/25 Delts, Triceps, Calves

Carmen

Triceps and delta were toast by the end! 🥵 🥖

Kody Young

Cynthia Bartek

Great workout today! And I’ve been loving the calves on non-leg days, I feel I’m putting much more effort into my range of motion!

Megan

My triceps are fried! The bridge hold skull crushers had me unintentionally doing a pyramid from 12lb DBs to 5lb DBs on the last set.🥵

Delts and tris absolutely destroyed by the end ☠️

Great workout. Really isolated and identified my weaknesses.

Caitlin

Kathryn Whitten

Mariana

Massiel

Kelsey

Good thing i did this in the evening, i would’ve been useless

Taylor

Feeling those rear delts sooooo goooood today

Audry

Becky

Kashay Sullivan

Really enjoying the different combinations of movements of this split!

Jordan

Elaine

Hopefully my triceps will not be necessary, today 🔥

Rachel

Alicia Heier

Mia Arrowsmith

Lakshmi Neelesh Nimmagadda

Hannah

Steven

Kate

I see baby wings and baby triceps poppin’. 💪🏼 Loved the last set… that was a good push!

Alli

Maryse Lalumiere

Heather

Taylor Pedmo

Jemme

Olivia

Jennifer

Killer finisher with those face pulls 🔥🔥

Amie

Tiffany

Karissa

Kimmy

Hope I don’t need to use my triceps today 🔥🔥🔥

Lisa

Jessica

Triceps definitely reached failure on that last set of skullcrushers. Woo!

Amber

Intense but manageable!! Enjoyed every set 😀. Thank you 🙏🏼

Lorena

💪🏾💪🏾💪🏾💪🏾😮‍💨😮‍💨😮‍💨☀️☀️☀️

Porchia

Ashley Greeley

LaTonyia

Bring on some boulder shoulders and delts!!

Maranda

Happy Tuesday!

Week 2 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 [no assistance]: 4S/10-12R each side 
*90 seconds rest*

2a. Single Arm Seated Chest Supported Y Raise: 3S/15R, 12R, 10R each side 
2b. Single Arm Chest Supported Tricep Kickback: 3S/15R, 12R, 10R each side 
*75 seconds rest*

3a. Single Arm Cable Rear Delt Fly: 2S/12-15R each side
3b. Single Arm Cable Overhead Extension: 2S/12-15R each side
*60 seconds rest*

4a. Seated Cable Facepull [w/ external rotation]: 5S/20R 
4b. Floor Bridged Skull Crushers: 5S/20R 
*30 seconds rest between sets*

7/25 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: use assistance [hang on to rack or wall beside you]

Set Up: 
- grip a dumbbell in one hand
- stand with feet together, toes forward
- squeeze your glutes, pull belly button to spine and brace
- focus your gaze on one spot in front of you
- grip the ground with one foot
- bend your other leg slightly and lift your foot off the ground- hover your foot off of the ground 
- the weight should be held on the same side as your planted foot 
- lock your arm by your side, keep the dumbbell pinned
- extend your other arm out to your side for balance

Execution: 
- drive the ball of your planted foot through the ground 
- lift the heel of your foot off the ground and into full extension
- contract your calf
- lower your heel to the ground again with control 
- keep steady and stable pace

Single Leg Standing Calf Raise

Superset

Rep Range: 12-15R each side
Tempo: steady 
Modification: single arm bent forward Y raise 

Set Up: 
- position your bench at ~60 degrees
- grip a dumbbell in one hand
- straddle the bench, sit on the seat, press your chest and hips into the back pad of the bench 
- extend your arm holding the dumbbell straight down from your front delt, pronated grip on the dumbbell 
 - hug the bench with your free arm 
- tuck your chin and press your forehead into the bench 
- pull belly button to spine, and brace
- keep arm straight 

Execution: 
- with a straight arm, raise the dumbbell up in a Y shape, forward and slightly out
- raise the dumbbell until your hand is in line with your rear delt at the top 
- contract your rear delt/high back 
- lower your dumbbell with control until it is directly under your front delt again 
- keep your chest pinned to the bench 
- keep a neutral head, neck, and spine

Single Arm Seated Chest Supported Y Raise

Rep Count: 15R, 12R, 10R each side
Tempo: steady 

Set Up: 
- set your bench to ~60 degrees
- grip a dumbbell in one hand
- straddle the bench, facing the back pad
- press your chest and hips into the back pad of the bench 
- squeeze your glutes, pull belly button to spine, and brace
- hug the bench with your free arm 
- bend your other arm and drive your elbow behind your your torso, keep it pinned to your side, neutral grip on the dumbbell 
- keep your chin tucked, neutral head, neck, spine 

Execution: 
- extend your arm and kick the dumbbell straight back
- contract your tricep 
- keep your elbow pinned in line with your rear delt 
- bend your elbow and lower the dumbbell with control until your arm is bent at 90 degrees again 
-  keep chest pinned to the bench

Single Arm Chest Supported Tricep Kickback

Rep Range: 12-15R each side
Tempo: steady 
Modification: bent over single arm rear delt fly 

Set Up: 
- set one side of the cable to just above your head  
- stand in front of the cable, facing 90 degrees from the cable 
- extend your arm closest to the cable and lightly grip the cable with your hand 
- reach your other arm across your chest and grip the knob of the cable with a pronated grip 
- pull the cable so your hand is in line with your front delt 
- squeeze your glutes, pull belly button to spine, and brace
- keep your hips square 90 degrees from the cable 
- keep a neutral head, neck, spine
- pin a slight bend in your working arm 

Execution: 
- pull the cable straight out and to the outside of your torso
- when your hand is in line with and slightly below your rear delt, contract your rear delt
- release the cable with control until your hand is in line with your front delt again 
- keep traps down, shoulders back 
- keep your hips from twisting

Single Arm Cable Rear Delt Fly

Rep Range: 12-15R each side
Tempo: steady 
Modification: single arm banded overhead extensions

Set Up: 
- set one side of the cable to just above your head level 
- grip the knob of the cable with one hand, neutral grip 
- face away from the cable, take 2-3 steps forward
- plant your feet on the ground, toes forward
- squeeze your glutes, pull belly button to spine, and brace
- bend your working arm and raise it so your elbow is pinned in front of your front delt, elbow pointed forward
- keep a neutral head, neck, spine 

Execution: 
- keep your elbow pinned forward
- lead with your pinky, and extend your arm straight forward 
- contract your tricep when your arm is straight
- keep your elbow pinned and bend your arm as you release the knob back towards the directly of the cable 
- keep traps down, shoulders back

Single Arm Cable Overhead Tricep Extensions

Rep Count; 20R
Tempo: steady 
Modification: banded face pull w/ external rotation, dumbbell bent over rear delt row

Set Up: 
- attach the cable rope to the seated cable machine 
- sit on the machine facing the rope
- bend your legs and position your feet up on the platforms 
- keep an upright torso 
- grip the rope with each hand, slightly pronated grip to begin 
- squeeze your glutes, pull belly button to spine, and brace
- extend your arms forward, towards the cable 
- keep a neutral head, neck, spine 

Execution: 
- bend your elbows and pull the cable rope towards your face
- rip the rope apart as you pull, rotate your grip to neutral and externally rotate slightly at the top of the rep 
- elbows should be slightly below your rear delts, hands on either side of your face at the top of the rep 
- contract your rear delts, high back 
- release the cable with control as you extend your arms back towards the cable again

Seated Cable Facepull [w/ external rotation]

Rep Count: 20R
Tempo: steady 

Set Up: 
- grip a dumbbell in each hand, neutral grip 
- lie on the ground in a supine position 
- bend your knees, plant your feet on the ground under your knees
- squeeze your glutes, pull belly button to spine, and brace
- lift your hips off the ground and into full extension, bridged position 
- extend your arms straight up so the dumbbells are over your chest, in line with your front delts 
- pin your elbows in line with your front delts

Execution: 
- bend your elbows and lower the dumbbells towards the ground to either side of your face
- extend your arms and press the dumbbells up and over your chest again 
- when your arms are straight contract your triceps 
- keep your hips high, core controlled

Floor Bridged Dumbbell Skull Crushers

7/25 Delts, Triceps, Calves

4/27 Full Body or Optional Rest Day

Ashlee

Jody

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

Brianda

April

4/24 Chest and Triceps

Brooke Trujillo

Joanne

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

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!

Katie

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 🧡

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 💪❤️‍🔥

7/25 Delts, Triceps, Calves

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