Name: Playbook - Sam Sweeney - 7/28 Delts, Biceps, Calves
Uploaded: 2024-03-04T17:09:28.135Z
Duration: 70 min
Description: 7/28 Delts, Biceps, Calves

Brittany

Life’s been busy and I haven’t been consistent like I want but I’m getting it in! Love this split and always thankful for these workouts. 💪 ❤️

Kody Young

I enjoy your workouts! They match my style and keep me focused.  I do wish you showed videos of some of the modifications and also included descriptions of where you should be feeling the tension of the workout.  I know they are listed by muscle group, but sometimes the detail of where I should feel the pull is helpful.

Cynthia Bartek

Akarsha

Kathryn Whitten

Megan

Loved the simplicity of the required equipment and the effective yet straightforward motions!

Katie

Andrea

Tanya

Kadie

Maryse Lalumiere

Loving the last portion of these workouts 💪🏼

Jordan

Christina

Audry

Glamour muscle pump 💯💯💯💯💯💯💯💯

Megan Laudick

Natalie

Loving these upper body days! My strength is def surprising me!

DeAnna

Meghan

All those biceps have me with T. rex arms

Taylor

Lisa

Becky

Jessica

I thought it was a good idea to add assault bike sprints to the end and yesterdays leg day came back to haunt me🤮

Sarah Arnett

Rachel

Jean

One of my absolute favorite workouts!! 🙂

EnTuwan

Taylor Willman

Joanne

Jemme

Safia

Deja

Alicia Heier

Tiffany

Amie

That burner at the end was absolute hell…I loved it 😈

Reyd

If you didn’t feel like throwing up… did you even do this set?! Lol 
Wowwwwwww I almost ☠️💀 🔥🔥🔥🔥 loved it !

Judith Harris

Hubby came today, he has a love/hate relationship with these workouts 😅🫶🏼

Janelle

Kimmy

Smart programming…muscles felt fatigued on the last set of…20x20 5 rounds 😥. Thank you 🙏🏼

Lorena

Annaleis

Yasssssss! 💪🏼💪🏼💪🏼💪🏼

🥵🥵🥵🥵🥵🥵
Best felt & biceps pump ever

Morgan

That finisher gave me tree limb arms😅🫠💪🏻

Lacey

Happy Friday!

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.

Anterior Chain Accessories: Delts, Biceps, 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: Single Arm Dumbbell High Pull: 4S/10-12R each side
1b. Single Leg Donkey Calf Raise [w/ weight belt]: 4S/10-12R each side 
*90 seconds rest*

2a. Single Arm Recline Scaption Raise: 3S/15R, 12R, 10R each side
2b. Single Arm Hammer Concentration Curl: 3S/15R, 12R, 10R each side 
*75 seconds rest*

3a. Single Arm Cable Leaning Lateral Raise: 2S/12-15R each side
3b. Single Arm Cable Cross Body Curl: 2S/12-15R each side
*60 seconds rest*

4a. Dumbbell Goblet Raise: 5S/20R 
4b. Single Dumbbell Curl: 5S/20R 
*30 seconds rest between sets*

7/28 Training Day Overview

Rep Range: 10-12R each side
Tempo: steady

Set Up: 
- grip a dumbbell in one hand, pronated grip 
- optional to stand next to a bench or rack for support
- reach your arm out to your side to grip the rack or bench with your free hand
- extend your dumbbell down in front of your torso
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- bend your arm and drive your elbow above shoulder height and out to your side
- pull the dumbbell up, along the line of your torso
- pull the dumbbell to chest level
- your elbow should be higher than your dumbbell at the top of the rep, wrist straight
- contract your lateral delt
- lower the dumbbell in front of your torso again until your arm is extended down in front of you 
- keep your traps down 
- keep your shoulders back 
- keep wrists straight 
- pull only so high that you can control the movement through your lateral delt

Primary: Single Arm High Pull

Rep Range: 10-12R each side
Tempo: steady 
Modification: bodyweight donkey calf raise, or donkey calf raise machine

Set Up: 
- load a dip weight belt with appropriate weight 
- position one 25 lb rubber plate [or platform equal in height] in front of a flat bench 
- position the weight belt around your hips
- stand facing the bench
- step the ball of one foot on top of the plate under the bench, allow your heel to hang off the platform
- bend your other leg and pin it at 90 degree
- squeeze your glutes, pull belly button to spine, and brace
- push your hips back, bend your torso forward, and extend your arms towards the bench
- plant your hands on the top of the flat bench, under your delts 
- keep a neutral head, neck, spine 

Execution: 
- keep your leg straight, and drive the ball of your planted foot into the platform 
- raise your heel off the ground and into full extension 
- contract your calf 
- keep your toes glued to the platform and lower your heel towards the ground again

Single Leg Donkey Calf Raise [w/ weight belt]

Superset

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

Set Up: 
- set your bench to ~70 degrees
- grip a dumbbell with one hand, neutral grip- thumb up 
- sit on the bench, plant your feet on the ground, push your back into the bench 
- extend your arm holding the dumbbell by your side, so the dumbbell hangs down behind your torso 
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- keep your arm straight and raise the dumbbell forward and out at a slight 45 degree angle 
- raise the dumbbell to in line with your delt
- contract your front delt
- lower the dumbbell with control until your arm is positioned behind your torso again

Single Arm Recline Scaption Raise

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

Set Up: 
- position your bench at ~70 degrees
- grip a dumbbell in one hand, neutral grip 
- step behind the bench, facing the high end of the bench 
- face 90 degrees from the bench 
- lean your side into the back of the bench and hook your arm holding the dumbbell over the edge of the bench 
- connect your arm to the bench from armpit to elbow, tricep pressed into the bench- chest facing away from the bench 
- stagger your stance and squeeze your glutes, pull belly button to spine, and brace

Execution: 
- drive your tricep into the bench
- lead with your thumb and curl the dumbbell up and towards your delt 
- contract your bicep 
- extend your arm as you lower the dumbbell with control 
- lower the dumbbell until the end of the dumbbell taps the back pad of the bench 
- keep your triceps connected to the bench

Single Arm Hammer Concentration Curl

Rep Range: 12-15R each side
Tempo: steady 
Modification: dumbbell leaning lateral raise

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- step in front of the cable but face 90 degrees away 
- grip the handle with the hand furthest from the cable
- pin a slight bend in your arm
- grip the rack of the cable with your hand closest
- position your feet close to the cable, feet together
- squeeze your glutes, pull belly button to spine, and brace
- extend your arm holding onto the rack and lean your torso away from the cable
- keep your hips square

Execution: 
- pull the cable across your torso and straight out to your side
- raise the cable to in line with your lateral delt
- contract your lateral delt
- lower the cable across your torso again with control
- keep your trap down, slight bend in your working arm
- keep a tight grip on the rack of the cable

Single Arm Cable Leaning Lateral Raise

Rep Range: 12-15R each side
Tempo; steady 
Modification: dumbbell cross body curl

Set Up: 
- attach a single arm handle to one side of the cable and position it low
- stand in front of the cable, facing 90 degrees away 
- grip the handle with the hand closest to the cable, supinated grip 
- step away from the cable 1-2 steps and forward 1-2 steps 
- extend your arm towards the cable, pin your elbow by your side
- squeeze your glutes, pull belly button to spine, and brace

Execution: 
- keep your elbow tucked by your side and pull the cable up and across your chest
- contract your bicep 
- lower the cable and extend your arm back towards the cable with control 
- keep your hips square forward
- keep shoulders back, traps down

Single Arm Cable Cross Body Curl

Rep Count: 20R
Tempo: steady

Set Up: 
- with palms up, pin one head of the dumbbell between your palms
- stand with your feet together, toes forward
- squeeze your glutes, pull belly button to spine and brace
- bend your arms and lift the dumbbell to chest level 
- pin your elbows to your sides, keep a neutral head, neck, spine

Execution: 
- extend your arms straight up and press the dumbbell into the overhead position 
- contract your delts [you will also feel tension in your high chest from squeezing the dumbbell] 
- bend your elbows, keep them close to your sides, and lower the dumbbell towards your high chest again 
- wrists will stay bent in this position, choose your weight wisely so as not to cause too much tension

Dumbbell Goblet Overhead Press

Rep Count: 20R 
Tempo: steady

Set Up: 
- hold a dumbbell horizontally, grip it in both hands, hands should grip each end [“head”] of the dumbbell
- stand with your feet together, toes forward
- squeeze your glutes, pull belly button to spine and brace
- keep head, neck, spine neutral 
- pin your elbows by your sides, extend your arms down in front of your torso 

Execution: 
- pin your elbows to your sides, squeeze the dumbbell with both hands, palms pressing into the dumbbell
- curl the dumbbell up and towards your chest
- contract your biceps
- lower the dumbbell with control until your arms are extended in front of you again 
- you will feel tension in your chest as you squeeze the dumbbells between your palms

Single Dumbbell Bicep Curls

7/28 Delts, Biceps, 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 ❤️‍🔥❤️‍🔥❤️‍🔥

Amber

4/25 Quads and Glutes

Brianda

April

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 😈

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

Omayma

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!!

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!

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 🧡

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

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!

Serena

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 ❤️

7/28 Delts, Biceps, Calves

Community

More workouts from Sam Sweeney